6.19.2021

W.O.D. 6.20.21

  


Happy Father's Day to all the CrossFit KoP Dads out there!!!


JOIN Danielle for our LAST boot camp!!!
Next week will start a 10 AM CARDIO class on Sundays for 4 weeks.

All for time with a partner:
1000M Row 
100 Burpees
 100 Wallballs (14#/20#) to (9/10ft) 
100 Kettlebell Swings (35/53#)
200M Farmers Walk (35/53KB) (both athletes walk together) 
1000M row 

 *This will be completed in teams of 2, one athlete works at a time.

Quote:
Better to be a strong man with a weak point, than to be a weak man without a strong point. A diamond with a flaw is more valuable that a brick without a flaw.
- William J. H. Boetcker

6.18.2021

W.O.D. 6.19.21




  

Sumo-Deadlift 
1-1-1-1-1-1-1

Cash out:
AMRAP in 12 Minutes
12 Push Press (65/95#)
12 Sumo-deadlift High Pull (65/95#)
12 Toe to Bar

Quote:
Quote: The acknowledgment of our weakness is the first step in repairing our loss. 
-Thomas Kempis

6.17.2021

W.O.D. 6.18.21


 

Join us on ZOOM... 
6 AM 
 https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

AMRAP in 20 Minutes:
7 Power Cleans (95/135#)
7 Front Rack Lunge (95/135#)
7/10 Calories Air Bike

*lunges will be done in place

Quote:
Life is a competition not with others, but with ourselves. We should seek each day to live stronger, better, truer lives; each day to master some weakness of yesterday; each day to repair a mistake; each day to surpass ourselves.
- David B. Haight

6.16.2021

W.O.D. 6.17.21

 


 

Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960
     zoom password 321go

12pm
https://us02web.zoom.us/j/88548453602
    Meeting ID:88548453602
     zoom password 321go

3 Rounds for time of:
500 Meter Row
400 Meter Run 
Rest 3:00 between rounds

Record time for each interval

Cash out:
For time:
5-4-3-2-1
Strict Ring Muscle Up
Double Under (x10)

Quote:
"Weakness of attitude becomes weakness of character."
-Albert Einstein

6.15.2021

W.O.D. 6.16.21



Welcome Will!!











   

 Join us on Zoom...

6 AM 
https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

TEST DAY - RECORD RESULTS
1 RM Snatch + OHS

  CLICK HERE to compare to 3.5.21

Cash out:
AMRAP in 7 Minutes:
10 OHS (use 60% of your 1 RM Snatch + OHS)
5 Box Jumps (30/36")

Quote:
"Don't expect to build up the weak by pulling down the strong." 
-Calvin Coolidge

6.14.2021

W.O.D. 6.15.21




 

Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960
zoom password 321go

  12pm
https://us02web.zoom.us/j/88548453602
zoom password 321go

For time:
30 Burpees
15 Strict Handstand Push-ups
25ft Handstand walk
20 Burpees
15 Strict Handstand Push-ups
25ft Handstand walk
10 Burpees
15 Strict Handstand Push-ups
25ft Handstand walk

Quote:
Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. 
- Thomas A. Edison

6.13.2021

W.O.D. 6.14.21






    

  Join us on ZOOM... 

6 AM 
https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

"FRAN"
21-15-9
Thrusters (65/95#)
Pull-ups

Rest.... then....

Build to a HEAVY 1 RM Thruster

Quote:
"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength." 
-Michael Jordan

NEW CLASS ALERT

 


Join us for this NEW CLASS... Mostly Cardio, a little CrossFit, guaranteed sweat for 60 Minutes.
4 Weeks ONLY with Coach Danielle, Sundays at 10 AM.
6/27
7/11
7/18
7/25

6.12.2021

W.O.D. 6.13.21



 

Join Coach Danielle 8:00 AM for bootcamp!

Sleds/Prowler
Abs 
and
Cardio

Quote:
“Progress always involves risks. You can’t steal second base and keep your foot on first.” 
-Frederick B. Wilcox

6.11.2021

W.O.D. 6.12.21


 

TEST DAY - RECORD RESULTS 

"KELLY"
5 Round for time of:
400 Meter Run
30 Box Jumps (20/24")
30 Wallballs (14/20 to 9/10 ft)

CLICK HERE to compare to 3.13.21

Quote:
“There are only two options: Make progress or make excuses.” 
-Anonymous

6.10.2021

W.O.D. 6.11.21





 

Join us on ZOOM... 
6 AM 
 https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

Squat Clean 
1-1-1-1-1-1-1

Cash out:
9-7-5 reps of:
Squat Clean (@ 60% of 1 RM)
Strict Ring Dips

Quote:
“Whatever you do you have to keep moving forward.” 
-Martin Luther King

6.09.2021

W.O.D. 6.10.21


 

Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

12pm
https://us02web.zoom.us/j/88548453602
    Meeting ID:88548453602
     zoom password 321go

Bench Press
5-5-5-5-5

Cash out:
3 Rounds of:
7 Dumbbell Bench Press (As Heavy As Possible)
5 Strict L-Pull-ups
then....
40/30 Calories Air Bike

Quote: 
“Progress is not inevitable. It’s up to us to create it.” 
-Anonymous

6.08.2021

W.O.D. 6.9.21




   

 Join us on Zoom...

6 AM 
https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

For time: 
40 dumbbell shoulder-to-overheads 
40 dumbbell deadlifts 
40 GHD sit-ups 
80 single-arm dumbbell overhead squats 
40 GHD sit-ups 
40 dumbbell deadlifts 
40 dumbbell shoulder-to-overheads 
 ♀ 35-lb. DBs ♂ 50-lb. DBs

Quote:
"Intelligence is the ability to adapt to change."
-Stephen Hawking

6.07.2021

W.O.D. 6.8.21

 

Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

  12pm
https://us02web.zoom.us/j/88548453602

For time:
120 Double Unders
60 Calories Row
12 Bar Muscle ups
80 Double Unders
40 Calories Row
9 Bar Muscle Ups
40 Double Unders
20 Calories Row
6 Bar Muscle Ups

Quote:
Only the wisest and stupidest of men never change. 
-Confucius

6.06.2021

W.O.D. 6.7.21




   

  Join us on ZOOM... 

6 AM 
https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

YOUR CHOICE:

'Grettel' 
10 rounds for time of: 
3 clean and jerks 
3 burpees over the bar 

 OR

'Ingrid' 
10 rounds for time of: 
3 snatches 
3 burpees over the bar 

 ♀ 95 lb. ♂ 135 lb

Quote:
“The art of life lies in a constant readjustment to our surroundings.” 
—Kakuz┼Ź Okakura

6.05.2021

W.O.D. 6.6.21


Join Coach Danielle 8:00 AM for bootcamp!

Cardio Mash up:
Run
Row
Bike
Ski
Jump

Quote:
“Life is not a problem to be solved, but a reality to be experienced.”
– Soren Kierkegaard

6.04.2021

W.O.D. 6.5.21




  

Front Squat 
2-2-2-2-2-2

2 Rounds for time:
50 Kettlebell Swings (35/50#)
50 Wallballs (14/20#)

Each time you break the set complete 5 burpees!

Community Notes:
Join us tomorrow at 8:00 AM for a CARDIO Bootcamp with Coach Danielle!
Only three weeks left!
Bring a friend for FREE!!!

Quote:
“Curiosity about life in all of its aspects, I think, is still the secret of great creative people.”
 – Leo Burnett

CrossFit Kids is BACK



Our CrossFit Kids Program is BACK!!! Ages 6-11, Saturday 10 AM, begins June 12th and runs for 8 weeks (excluding July 4th weekend).

No experience necessary, $20 drop in or $135 for 8 weeks. Tell a Friend, first class is free. Scholarship spots available too!

We specialize in constant variety, functional fitness and of course FUN!!! While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.


6.03.2021

W.O.D. 6.4.21




  

 

Join us on ZOOM... 
6 AM 
 https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

AMRAP in 20 Minutes (with a partner):
5 Sandbag Cleans (100/150#)
7 Chest to Bar Pull-ups
9/12 Calories Air Bike

"You go, I go style; rotate with a partner after they complete a full round of the workout"

Quote:
“The whole secret of a successful life is to find out what is one’s destiny to do, and then do it.”
– Henry Ford

6.02.2021

W.O.D. 6.3.21



 
Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

12pm
https://us02web.zoom.us/j/88548453602
    Meeting ID:88548453602
     zoom password 321go


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

TEST DAY - RECORD RESULTS

"DT" 
 Five rounds for time of: 
12 Deadlifts (105/155#)
9 Hang Power Cleans (105/155#)
6 Push Jerks (105/155#)

REST 5:00 Minutes

Build to a Heavy Hang Power Clean

(CLICK HERE to compare to 3.15.21)

Quote:
“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking.”
 – Steve Jobs

6.01.2021

W.O.D. 6.2.21









   

 Join us on Zoom...

6 AM 
https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

For time....
10*9*8*7*6*5*4*3*2*1* reps of:
Deadlifts (155/225)
Toes to Bar
* in between each set 12 ft handstand walk (two mats)


Quote:
“Never let the fear of striking out keep you from playing the game.”
– Babe Ruth