W.O.D. 3.1.21

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TEST DAY - RECORD RESULTS 

"LYNNE"

As Many repetitions as possible in 5 rounds of: 

Max Bench Press (body weight)

Max Pull-ups 

Perform as many reps as possible (AMRAP) unbroken of Bench Press and Pull-ups. 

Continue in this manner for 5 rounds, do not rest between bench press and Pull-ups. 

You may rest as needed between rounds.

Quote:

If you want to achieve greatness stop asking for permission. 

- Anonymous

W.O.D. 2.28.21

 

For time:

300 Air Squats 

Every minute on the minute complete 10 Burpees

Quote:

"The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense." 

— Thomas Edison

W.O.D. 2.27.21

 

For time:

5 Bear Complex*, 500 Meter Row

4 Bear Complex*, 400 Meter Row

3 Bear Complex*, 300 Meter Row

2 Bear Complex*, 200 Meter Row

1 Bear Complex*, 100 Meter Row

*The Bear Complex consists of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

The Bear complex must be completed without putting the barbell down.  

Ladies 95#/ Gents 135#

Quote:

“This is the real secret of life – to be completely engaged with what you are doing in the here and now. And instead of calling it work, realize it is play.”

– Alan Watts

W.O.D. 2.26.21

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TEST DAY - RECORD RESULTS

"Isa-Grace"
30 Power Snatch (95/135#)
30 Clean and Jerk (95/135#)

CLICK HERE to compare to 11.20.20 

 Quote: 

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

– Newt Gingrich

2021 OPEN TEAMS

We have the OPEN teams drafted, but you can STILL sign up at games.crossfit.com and we will add you in!! T-shirts and tanks are $25. Your team captains will reach out to get your size! 

Let's Go KoPers!!

Red: Aimee Lyons Ben Berry Bridget Reiser Carl Beigler Cate K Chris Liston Colette Tini Dana Hazard Emma Greg A Jeremy Devlin Jill Hilliard Karen Maley Kevin Hain Karen Maley Kevin Hain Leigh Michelle Meredith Queen Hamilton Pam Gargano Gulotta Mike Remer Beenash Sheikh Laura Jane David Harriger

Black: Ana Costa Danielle Gambone Jamie Spak Jenna Kenny Jess Stoffers Julia Anne Keith Bombar Laura Marie Lea Marie Mark Spak Mary Lucas Hain Meighan Doran Peter DiLullo Ryan P Ryan Samson Sam Bowen Sean Finlay Sean Mills Susan Lynn Stephen A. Zipf

Green: Annette C Brian Haines Dana Sowisdral Dilullo Jason Lyons Jerry Turner Jessica Andrews Joe Comly Joseph Montanez Joe Smutek Kate Chialastri Kevin M. Bray MaKayla Hancock Manisha Sheth Marissa A Michael Melendez Mike Santivasci Panos Rich Andrews Theresa Landewe Alan Kiel to green Renee Wisniski

W.O.D. 2.25.21

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For time:

50 Forward Lunge Steps

50 ft Handstand Walk

25/20 Calories Air Bike

40 Reverse Lunge Steps

40 Handstand Push-ups

20/15 Calories Air Bike

30 Dumbbell Front Rack Forward Lunge (35/50# x2 DBs)

30 Dumbbell Box Step-ups (35/50# x1 DB)

15/10 Calories Air Bike

Quote:

“Happiness is not in the mere possession of money; it lies in the joy of achievement, in the thrill of creative effort.”

 – Franklin D. Roosevelt

W.O.D. 2.24.21

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AMRAP in 18 Minutes:

50 Double Unders

10 Deadlifts (155/225#)

21 Toes to Bar

50 Double Unders

10 Deadlifts (155/225#)

15 Chest to Bar Pull-ups

50 Double Unders

10 Deadlifts (155/225#)

9 Bar Muscle Ups

Quote:

“Don’t give up. The beginning is always the hardest. Life rewards those who work hard at it.”

 – Unknown

W.O.D. 2.23.21

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Squat Clean

1-1-1-1-1-1-1

Cash out:

For time:

30 GHD Sit-ups 

10 Squat Cleans

25 GHD Sit-ups 

8 Squat Cleans

20 GHD Sit-ups 

6 Squat Cleans

15 GHD Sit-ups 

4 Squat Cleans

10 GHD Sit-ups 

2 Squat Cleans

*Use 70% of your 1 RM

Quote:

“All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.” 

– Calvin Coolidge

W.O.D. 2.22.21

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TEST DAY- RECORD RESULTS

FIGHT GONE BAD 

In this workout you move from each of five stations after a minute for three rounds. 

This is a five-minute round from which a one-minute break is allowed before repeating. 

 The stations are: 

 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 

2. Sumo deadlift high-pull: 75/55 pounds (Reps) 

3. Box Jump: 20" (Reps) 

4. Push-press: 75/55 pounds (Reps) 

5. Row: calories (Calories) 

Rest 1:00

 The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 

 Quote: 

“There are people who try to look as if they are doing a good and thorough job, and then there are the people who actually damn well do it, for its own sake.”

– John D. MacDonald

W.O.D. 2.21.21

AT HOME WOD:

5 Rounds for time of:

9 Burpees

12 Deadlifts

15 Hang Power Cleans

18 Dumbbell Snatches

(*use Dumbbells or a Barbell depending what you have at home)

Quote:

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”

 – Vince Lombardi

W.O.D. 2.20.21

So excited to welcome back our CrossFit Kids!

 

AMRAP in 14 Minutes:

7 Ring Muscle Ups

50 Wallballs (14/20 to 9/10ft)

100 Double Unders

Community Notes:

Join us at 10 AM for a special CrossFit Kids class with Coach Aimee, ages 6-10 welcome! Cost $20 

Quote:

“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.”

 – Conrad Hilton

W.O.D. 2.19.21

 

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Clean and Jerk 

1-1-1-1-1-1-1

Cash out:

AMRAP in 8 Minutes:

(with a partner, you go, I go rotation)

20 Handstand Shoulder Taps

10 GHD Sit-ups

Coaches notes:

Shoulder taps can be completed with feet against the wall.

Advanced-free standing shoulder taps.

Intermediate-plank shoulder taps.

Community Notes:

Join us TOMORROW 2/20 at 10 AM for a special CrossFit Kids class with Coach Aimee, ages 6-10 welcome! Cost $20. 

CLICK HERE to sign up

Don't forget to sign up for the open at games.crossfit.com!!!

Quote: 

“The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way.”

 – Robert Kiyosaki

WINTER STORM UPDATE

We will remain CLOSED for the remainder of the day. 

For your safety stay home and safe!

Due to the winter storm we will be closed for 6 am, 9:30 am, noon and 1pm Masters. 

We will assess storm conditions for the evening classes and keep you posted.  

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OPEN 2021

 

What is the OPEN????? 

Can you believe its almost time for the CrossFit OPEN.

It will run for THREE WEEKS - MARCH. 11-MARCH 28
21.1- March 11-14
21.2- March 18-21
21.3- March 25-28


Register for the Open at games.crossfit.com

What is the Open anyway?

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. This competition is for EVERYONE!

At CFKOP we encourage EVERYONE to participate, we host the workouts on Friday in each class and in the evening starting about 4:00PM (rolling heats and celebration after you workout aka "stink and drink"), You have nothing to loose and everything to gain. 

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com (its $20) and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. You will enter them and we will approve them. You will complete the workouts at CFKOP with a judge, If you cannot attend you can film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, AT HOME and AT GYM both scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. 

At the end of three weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier. 

At CrossFit KOP we will draft teams and compete internally, order team t-shirts ...making it more than moving on to the next level of qualification for the "Games". Every Friday night we will unify and the community will come together to compete and workout.

MAKE SURE TO SIGN UP TODAY SO WE CAN DRAFT YOU INTO A TEAM!! 

This year we will most likely have three teams!

W.O.D. 2.18.21

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For time:

18-15-12-9-6-3 reps of 

Chest to Bar Pull-ups

Kettlebell Swings (53/70#)

Calories Air Bike

SKILL TEST DAY

1 Minute Max Calories Air Bike

Quote:

"A person has to remember that the road to success is always under construction. You have to get that through your head. That it is not easy becoming successful.” 

– Steve Harvey

W.O.D. 2.17.21

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Complete as many rounds as possible in 21 Minutes (with a partner):

30 Calorie Row

5 Rope Climbs (15ft)

15 Power Cleans (105/155#)

Quote:

“Willpower is the key to success. Successful people strive no matter what they feel by applying their will to overcome apathy, doubt or fear.” 

– Dan Millman