W.O.D. 7.1.21

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3 Rounds for time of:

750 M Row

15 Power Snatch (75/115#)

5 Bar Muscle Up

Community Notes:

Join us this up coming holiday weekend for these special classes.

BRING A FRIEND FOR FREE to the Saturday or Sunday session!

Saturday, 7/3 9:00 AM at CrossFit KoP - (Tire flipping team workout)

Sunday, 7/4 10:00 AM at the Lyons Den (555 w Beidler Rd) ('Moszer' - Hero wod)

Monday, 7/5 CLOSED

Tuesday, 7/6 resume regular schedule.

(On Sunday at 10 AM after the workout, join us in wishing Karen Maley a farewell as she heads to Florida to start a new job!!)

Quote:

Quote: “Humility forms the basis of honor, just as the low ground forms the foundation of a high elevation.” - Bruce Lee

W.O.D. 6.30.21

   

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For time:

21-15-9 reps of:

Deadlift (155/225#)

Overhead Squat (95/135#)

Community Notes:

Join us this up coming holiday weekend for these special classes.

BRING A FRIEND FOR FREE to the Saturday or Sunday session!

Saturday, 7/3 9:00 AM at CrossFit KoP - (Tire flipping team workout)

Sunday, 7/4 10:00 AM at the Lyons Den (555 w Beidler Rd) ('Moszer' - Hero wod)

Monday, 7/5 CLOSED

Tuesday, 7/6 resume regular schedule.

(On Sunday at 10 AM after the workout, join us in wishing Karen Maley a farewell as she heads to Florida to start a new job!!)

Quote:

Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do. 

- Pele

W.O.D. 6.29.21

   

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AMRAP in 15 Minutes:

1 Wall Ascent (6/8ft)

10 Kettlebell Swings (53/70#)

1 Wall Ascent (6/8 ft)

10 Burpees

Compare to (3.20.13) or (7.21.11) and (12.5.11)

Community Notes:

Join us this up coming holiday weekend for these special classes.

BRING A FRIEND FOR FREE to the Saturday or Sunday session!

Saturday, 7/3 9:00 AM at CrossFit KoP - (Tire flipping team workout)

Sunday, 7/4 10:00 AM at the Lyons Den (555 w Beidler Rd) ('Moszer' - Hero wod)

Monday, 7/5 CLOSED

Tuesday, 7/6 resume regular schedule.

(On Sunday at 10 AM after the workout, join us in wishing Karen Maley a farewell as she heads to Florida to start a new job!!)

Quote: 

 “Absorb what is useful, discard what is not, add what is uniquely your own.” 

-Bruce Lee

W.O.D. 6.28.21

   

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TEST DAY - RECORD RESULTS

Clean + Front Squat + Jerk

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

Test Day - Cash Out!

400 Meter Timed Run

CLICK HERE to compare to 3.22.21

Quote: 

“If something is important enough, even if the odds are against you, you should still do it.” 

-Elon Musk

W.O.D. 6.27.21

CARDIO SUNDAY

Join Danielle at 10:00 AM today!!!

 For time:

250m row/200m run 

500m row/400m run 

1000m row/800m run 

500m row/400m run 

250row/200m run

Quote

"To give anything less than your best, is to sacrifice the gift." 

Steve Prefontaine

W.O.D. 6.26.21

 

Join us today at 10 AM for our CrossFit Kids Class 

Ages 6-11

Drop in $20

AMRAP in 18 Minutes:

35 Double Unders

20 Pistols Alternating

20 Alternating Dumbbell Snatch (35/50#)

Community Notes:

Join us tomorrow at 10 AM for the first of 4 "Cardio Sundays" with Coach Danielle.

6/27, 7/11, 7/18, 7/25

Quote:

“I’ve failed over and over again in my life. And that is why I succeed.” 

– Michael Jordan

W.O.D. 6.25.21

Join us tomorrow at 10 AM for CrossFit Kids, Ages 6-11!!

Drop in welcome $20

 

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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. 

CLICK HERE to compare to 3.1.21

Quote: 

“Humility is the solid foundation of all virtues.” 

— Confucius

W.O.D. 6.24.21

 

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For time:

50 Calorie Row

40 Toes to Bar

30 Wallballs (14/20#)

20 Power Cleans (125/185#)

10 Ring Muscle Ups

Quote: 

"Humility is the surest sign of strength."

-Thomas Merton

W.O.D. 6.23.21

   

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“Andi”

For Time: 

100 Hang Power Snatches 

100 Push Presses

100 Sumo Deadlift High Pulls

100 Front Squats

(Ladies 45# Gentlemen 65#)

Quote:

“To lead the people, walk behind them.” 

— Lao Tzu

W.O.D. 6.22.21

Happy 75th Birthday Steve!

  

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Split Jerk

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

Cash out:

Mixed Tabata x2

(20 seconds on 10 off..16 total intervals)

Air Bike

SlamBall 

GHD Sit-up

GHD Hip Extension

Quote:

“Greatness loves gratitude.” 

— Robin Sharma

W.O.D. 6.21.21

     

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8 Rounds for time of:

200 Meter Run

10 Kettlebell Swings (35/53#)

10 Goblet Squats (35/53#)

1 Legless Rope Climb (15 ft)

Quote: 

"A great man is always willing to be little." 

Ralph Waldo Emerson

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

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

W.O.D. 6.18.21

 

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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

W.O.D. 6.17.21

 

 

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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

W.O.D. 6.16.21

Welcome Will!!

   

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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

W.O.D. 6.15.21

 

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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

W.O.D. 6.14.21

    

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"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