8.1.22

Take 10 Minutes to Build to a HEAVY 2 RM Thruster

then...

AMRAP in 12 Minutes:

9 Chest to Bar Pull-ups

3 Thrusters (75/115#)

9 Chest to Bar Pull-ups

6 Thrusters (75/115#)

9 Chest to Bar Pull-ups

9 Thrusters (75/115#)

9 Chest to Bar Pull-ups

12 Thrusters (75/115#)

** continue adding 3 to the Thrusters until time expires**

Quote: 

"When you're different, sometimes you don't see the millions of people who accept you for what you are. All you notice is the person who doesn't." --Jodi Picoult

7.31.22

4 Rounds for time:

400/500 Meter Row

50 Air Squats

400 Meter Run

Quote: 

 “I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.” - Lao Tzu

7.30.22

Filthy Fifty 

 50 Box jump, 24/20 inch box 

50 Jumping pull-ups 

50 Kettlebell Swings (35/53#) 

Walking Lunge, 50 steps 

50 Knees to elbows 

50 Push press, 45/35 pounds 

50 Back extensions 

50 Wall ball shots, 20/14 pound ball 

50 Burpees

50 Double Unders

CLICK HERE to compare to 3.4.19

CLICK HERE to compare to 6.6.19

CLICK HERE to compare to 9.3.19

CLICK HERE to compare to 12.2.19

Quote: 

 “Any fool can criticize, complain, and condemn—and most fools do. But it takes character and self-control to be understanding and forgiving.” - Dale Carnegie

7.29.22

All for time:

21-15-9 reps of:

Handstand Push-ups 

Air Bike Calories

15-12-9 reps of:

Push Jerk (105/155#)

Air Bike Calories

Quote: 

"Communication leads to community, that is, to understanding, intimacy and mutual valuing." 

 - Rollo May

7.28.22

TEST DAY- RECORD RESULTS 

15 RM Overhead Squat 

Cash out

For time: 

30 GHD Sit-ups 

30 Overhead Squats @ 70% of 15 RM 

30 Toes to Bar

CLICK HERE to compare to 3.16.22

Quote: 

"Peace cannot be kept by force; it can only be achieved by understanding."

7.27.22

For time:

800 Meter Run 

150 Double Unders

8 Rope Climbs (15ft)

400 Meter Run 

100 Double Unders 

4 Rope Climbs (15ft)

200 Meter Run

50 Double Unders

2 Rope Climbs (15ft)

Quote: 

"You don't need strength to let go of something. What you really need is understanding." 

 - Guy Finley.

7.26.22

AMRAP in 15 Minutes:

5 Strict Chin-ups

10 Dumbbell Bench Press (35/50#)

15 Dumbbell Deadlifts (35/50#)

*Two corners of the Dumbbell touch the ground on the Dumbbell Deadlift*

Quote: 

 "To understand the heart and mind of a person, look not at what he has already achieved, but at what he aspires to." - Kahlil Gibran.

7.25.22

For time with a Partner:

30 Clean and Jerks (105/155#)

30 Bar Muscle Ups 

30 Snatch (105/155#)

Partition as needed. One partner works at a time.

Quote: 

 "Knowing a man well never leads to hate and almost always leads to love." 

 - John Steinbeck.

7.24.22

In Teams of 2: 'You go, I go'

For time:

1000 Meter Run

100 Push-ups

1000 Meter Run 

200 Burpees

1000 Meter Run

300 Sit-ups

1000 Meter Run 

400 Air Squats

* Runs are completed together*

Quote: 

You learn more from failure than from successes. Don’t let it stop you. Failure builds character.

7.23.22

Deadlift 1-10-1-20-1-30 reps: 

Do a heavy single, then pick a load you can lift 10 times, then another single, then a 20 rep load, one more single, then a 30 rep load. 

Score is the cumulative load on all 6 barbell lifts, record all 6. 

TEST DAY 

Cash out: 

For time: 1 K ski Erg

CLICK HERE to compare to 3.29.22

Quote: 

The best way to succeed in this world is to act on the advice you give to others.

7.22.22

AMRAP in 20 Minutes:

500 Meter Row

40 Alternating Pistols 

10 Hang Squat Snatch (75/115#)

Quote: 

It is better to fail in originality than to succeed in imitation. – Herman Melville

7.21.22

AMRAP in 7 Minutes:

200 Meter Run

10 Box Jumps (20/24")

10 Wall-balls (20/30 to 9/10ft)

Rest 3:00

AMRAP in 7 Minutes:

15 GHD Sit-ups

25 ft Handstand Walk

Quote: 

If you are not willing to risk the usual, you will have to settle for the ordinary. – Jim Rohn

7.20.22

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

"The Seven"

 Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (95/135#)

7 Knees to elbows

7 Deadlifts (165/245#)

7 Burpees

7 Kettlebell swings (53/70#)

7 Pull-ups

CLICK HERE (to compare to 2.20.19)
CLICK HERE (to compare to 5.23.19)

CLICK HERE (to compare to 8.27.19) 

CLICK HERE (to compare to 11.22.19)

Quote: 

If I had eight hours to chop down a tree, I’d spend six hours sharpening my ax. – Abraham Lincoln

7.19.22

TEST DAY - RECORD RESULTS 

 1 RM Clean and Jerk 

 then.... 

 "Annie" 

50-40-30-20-10 reps of:

Double Unders 

Sit-ups

CLICK HERE to compare to 3.8.22

Quote: 

Victory is sweetest when you’ve known defeat. – Malcolm S. Forbes

A NEW Lifting Program

 

It's time to get stronger, join us for a 4 week strength program with coach Taylor, begins August 2nd. 

Runs Tuesday and Thursday at 6:00 PM. 

Cost $160.

7.18.22

For total reps/calories:

1:00 Kettlebell Swings (35/53#)

1:00 Sandbag Ground to Over the Shoulder (100/150#)

1:00 Calories Air Bike

2:00 Kettlebell Swings (35/53#)

2:00 Sandbag Ground to Over the Shoulder (100/150#)

2:00 Calories Air Bike

3:00 Kettlebell Swings (35/53#)

3:00 Sandbag Ground to Over the Shoulder (100/150#)

3:00 Calories Air Bike

Quote: 

Patience, persistence and perspiration make an unbeatable combination for success. – Napoleon Hill

7.17.22

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

TEST DAY - RECORD RESULTS

"Jerry"

For time:

1 Mile Run 

2000 Meter Row

1 Mile Run 

CLICK HERE to compare to 3.27.22

Quote: 

“We cannot solve problems with the kind of thinking we employed when we came up with them.” 

— Albert Einstein

7.16.22

For time:

 400 Meter Run 

then....

24-18-12

Hang Power cleans (75/115#)

12-9-6 

Bar Muscle Ups

then...

400 Meter Run 

Quote:

“Either you run the day or the day runs you.” 

— Jim Rohn

7.15.22

 Back Squat 

5-5-5-5-5

Cash out:

AMRAP in 10

3...6...9...12...etc

Pull-ups

Ab-mat Sit-ups

Back Squats (65/95#)

  (from the floor)

Quote:

“Experience is a hard teacher because she gives the test first, the lesson afterwards.” 

―Vernon Sanders Law

7.14.22

For total time:

 21-19-5 

Strict Handstand Push-ups

100 ft Walking Lunge

rest 5:00

3 Rounds of:

10 Push Jerks (105/155#)

50 Air Squats

Quote:

“If you are working on something that you really care about, you don’t have to be pushed. The vision pulls you.” — Steve Jobs

7.13.22

 Four - 3:00 Rounds of:

12/15 Calories Row

10 Deadlifts (185/275#)

Max Wallballs (14/20 or 9/10 ft)

Rest 2:00 

(score is total number of wall balls for all four rounds)

Quote:

“Don’t let yesterday take up too much of today.” — Will Rogers

7.12.22

TEST DAY - RECORD RESULTS 

 "Elizabeth" 

21-15-9 

 Squat Cleans (95/135#) 

Ring Dips 

 Cash out: 

Strict Chest to Bar 

 5-5-5-5-5

  CLICK HERE to compare to 3.24.22

Quote: 

“There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.” —Mister Rogers

7.11.22

7 Sets for Load:

Push Press + Push Jerk + Split Jerk 

Cash out:

AMRAP in 5 Minutes:

Burpees

Quote: 

“Nature has given us all the pieces required to achieve exceptional wellness and health, but has left it to us to put these pieces together.”—Diane McLaren

7.10.22

Cardio SUNDAY!

AMRAP in 30 Minutes:

50/40 Calories Row

40 Sit-ups

30 Box Jump Overs (20/24")

20 Calories Air Bike

Quote: 

"Success is not final; failure is not fatal: It is the courage to continue that counts." — Winston S. Churchill

7.9.22

3 Rounds for time of:

200 M Farmers Carry

21 Dumbbell Snatch (35/50#)

15 Deficit Push-ups on DB's (35/50#)

9 Strict Pull-ups

Quote: 

“Nature has given us all the pieces required to achieve exceptional wellness and health, but has left it to us to put these pieces together.”—Diane McLaren

7.8.22

4 Rounds for time:

400 Meter Run 

20 Power Snatch (65/95#)

5 Ring Muscle Ups

Quote: 

“I would rather walk with a friend in the dark, than alone in the light.” ― Helen Keller

7.7.22

For time:

150 Double Unders

30 KB Box Step ups (35/53#) to 20/24"

3 Rope Climbs 20ft

100 Double Unders

20 KB Box Step ups (35/53#) to 20/24"

2 Rope Climbs 20ft

50 Double Unders

10 KB Box Step ups (35/53#) to 20/24"

1 Rope Climbs 20ft

Quote: 

“Stay away from those people who try to disparage your ambitions. Small minds will always do that, but great minds will give you a feeling that you can become great too.” — Mark Twain

7.6.22

7 Sets for Load:

Squat Clean + 2 Front Squats

Cash out:

Amrap in 7 minutes

5 Burpees

5 Power Cleans 

5 Front Squats 

(use 60% of heaviest complex)

Quote: 

“Learn as if you will live forever, live like you will die tomorrow.” — Mahatma Gandhi

7.5.22

 4 Rounds for time:

500 Meter Row

10 Dumbbell Front Rack Lunge (35/50#)

10 Toes to Bar

10 Push Jerk (95/135#)

(**increase each round by 5 reps**)

(time cap 30:00)

Quote:

“Friendship ... is born at the moment when one man says to another "What! You too? I thought that no one but myself . . .” ― C.S. Lewis, The Four Loves

NEW GEAR ALERT

Post your size (and color) to comments if you would like a preorder to secure your shirt today or tell a coach at the box!

 

7.4.22

HAPPY 4TH OF JULY!!!

Join us today for a FREE FRIENDS AND FAMILY Workout!

In teams of 4 complete the following: 

AMRAP in 30 minutes:

 400m Run 

5 Tire Flips 

30 Burpees

40 Box Jumps (20/24") 

50 Air Squats 

60 Kettlebell Swings (35/53#) 

 (*all athletes will run and flip the tire as a team, for the remainder of the exercises, two athletes can work at once)

Community Notes:

Today, Monday 4th of July - join us for a 'FREE FRIENDS AND FAMILY'  10 AM workout at CrossFit KoP!

Quote: 

"The patriot's blood is the seed of freedom's tree."

-Thomas Campbell 

7.3.22

AMRAP in 20 Minutes:

200 Meter Run

60 Double Unders

40 Air Squats

Community Notes:

Today's classes - Sunday (7/3) Cardio 9AM Sunday and Lifting 10 AM are at the Lyons Den (555 w. Beidler Rd, KoP)

Monday 4th of July - 10 AM FREE FRIENDS AND FAMILY workout at CrossFit KoP!

Quote: 

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

– Newt Gingrich

7.2.22

For time:

20 Burpee Box Jump Over

20 Devils Press

20 Dumbell Thruster

20 Dumbbell Push Press

30 Burpees

30 Box Jumps

30 Alternating Dumbbell Snatch 

30 S/A Overhead Squat

30 S/A Push Press

Community Notes:

Weekend Classes - Saturday (7/2) CrossFit 9 AM/ Sunday (7/3) Cardio 9AM Sunday (7/3) and Lifting 10 AM are at the Lyons Den (555 w. Beidler Rd, KoP)

Monday 4th of July - 10 AM FREE FRIENDS AND FAMILY workout at CrossFit KoP!

Quote: 

If people knew how hard I had to work to gain my mastery, it would not seem so wonderful at all. – Michelangelo

Member Spotlight

How long have you ladies been CrossFitting at CF KOP?

Kate: I joined KOP in September of 2020 after doing CrossFit at another local gym for 5+ years

Julia: I joined Crossfit KOP in 2018... so almost 4 years!

We see you guys frequent the 6am, what draws you to that class time? 

Kate: 6am has been part of my routine for what feels like forever.  I had morning swim practice in high school and college and continued morning swims with masters swim teams before I found crossfit.  Getting the wod in first thing in the morning really sets the day up for success. The 6am class is full of dedicated people who consistently show up and work hard. It’s also nice to see people outside the gym and know it won’t be frowned upon to call it a night by 9. 

Julia: I played lacrosse at Bloomsburg my freshman year of college and always had early practices- it was all I knew. Early morning just became a preferred workout time! And now that I am a teacher it’s the most convenient time of the day for me. Also- I agree with Kate, everyone who shows up to that class is motivated and ready to get a great workout in. 

We heard you guys are accountability buddies, tell us how you help keep each other dialed in.

Kate: Julia and I text the night before and make sure we will both be at class in the morning (unless it’s a planned rest day). No matter the wod. Having know your intentions to show up makes ditching hard. 

Julia: As much as I love crossfit and learning new skills, a big part of CF KOP for me is seeing my friends each morning. If I don’t get up in the morning to workout, not only do I miss an opportunity to get better, but I don’t get to start my day with awesome people like Kate!

You’ve done some competitions together, what do you like best about working together? 

Kate: Julia is much stronger and faster than me so I’m just motivated to keep up when we compete. 

Julia: Kate keeps me grounded and always knows what to say. Kate is a great competitor and doesn’t quit (even if rope climbs are involved)

Who’s the mastermind behind these super cute matching outfits? 

Kate: Julia keeps me young! But I have a shopping problem

Julia: We both would love to be sponsored by FLEO one day, but for now we will just continue buying things each time they have a release. 

Here’s your time to shine, tell us what you love about CrossFit, CF KOP, the 6am crew, your coaches, whatever!

Kate: The coaching is the best of any gym I’ve been to. I have learned and mastered more skills in my less than 2 years here vs more than double that time at other gyms. Seeing the same people every day also makes true friendships that happen outside the box. I look forward to learning more, getting better and collecting more friends 

Julia: I can’t thank Crossfit and KOP for the impact it’s had on me. I played lacrosse all my life, dabbled in lifting at the gym and then found crossift and never looked back. It has taught so much about myself.