3.1.23

TEST DAY - RECORD RESULTS

3 RM Push Press 

Cash out:

AMRAP in 8 Minutes:

8 Box Jumps (20/24")

10 Push Press (use 50% of 3 RM)

12 Kettlebell Swings (35/53#)

20 Double Unders

Community Notes:

One more week of the CrossFit Games OPEN!

Join us on Friday night (3/3 at 4:30 PM) for a PARTY celebrating everyones accomplishments, successes and the end of the OPEN, bring some drinks or snacks to share! We will provide Pizza!

Quote: 

"Always do right. It will gratify some people and astonish the rest." -- Mark Twain

2.28.23

All for time:

42/60 calorie row 

 then… 

 21-15-9-3: 

Toes-to-bars 

DB box step-ups (20/24 in) (35/50 lb) 

Alternating DB snatches (35/50 lb) 

 then… 

 42/60 calorie row 

 (Use a single DB for step-ups and DB snatches)

Community Notes:

One more week of the CrossFit Games OPEN!

Join us on Friday night (3/3 at 4:30 PM) for a PARTY celebrating everyones accomplishments, successes and the end of the OPEN, bring some drinks or snacks to share! We will provide Pizza!

Quote: 

"Nearly all men can stand adversity, but if you want to test a man's character, give him power." 

 -- Abraham Lincoln

2.27.23

Back Squat 

5-5-5-5-5

AMRAP in 6 Minutes:

9 Back Squats (95/135#)

6 Strict HSPU 

(back squat in the amrap is taken from the floor)

Community Notes:

One more week of the CrossFit Games OPEN!

Join us on Friday night (3/3 at 4:30 PM) for a PARTY celebrating everyones accomplishments, successes and the end of the OPEN, bring some drinks or snacks to share! We will provide Pizza!

Quote: 

"People don't care how much you know--until they know how much you care." 

 -- John C. Maxwell

Coach Development Program

We are hosting a 3 Day Coach Development Program at CFKOP (March 27/28/29)

CLICK HERE to read more about the program.

In the Coach Development Program participants are immersed in the day-to-day operations of a CrossFit affiliate and provided a unique opportunity to shadow and learn from some of CrossFit’s most successful affiliates and coaches. An intensive three or one day program designed for trainers at all levels, the program is open to no more than four people for any given session, allowing staff members to assess each participant’s individual needs and interests to create a customized learning experience. Through workshops, lectures and peer discussion attendees will dramatically improve their coaching skills as they observe experienced coaches at work, develop lesson plans and lead classes. The longtime affiliate owners/head coaches who lead the course provide constant feedback, analysis and suggestions for improvement. Beyond coaching and running classes, participants will have the opportunity to take part in the day-to-day operation of the affiliate, learning about program development and implementation, leadership, business practices and long-term planning. Upon completion of the Coach Development Program trainers will return to their home affiliates with a fresh sense of purpose and new perspectives for how to train clients and run their businesses.

2.26.23

CARDIO SUNDAY

For time:

(Partition as needed)

 300 Double Unders

1750/2000 M Row

1 Mile Run

100 Sit-ups

Quote:

“All our dreams can come true if we have the courage to pursue them.”

 – Walt Disney

Congratulations to Ryan and Laura

Congratulations to Ryan and Laura on the birth of Kinsley Marie.

Say hello to this new CrossFitter, born on 2/21 weighing in at 5 lbs 2 oz and 19" long. She's so precious, congratulations!

 

2.25.23

For time:

21-15-9 reps of: 

Deadlift (155/225#)

Overhead squat (95/135#)

Calorie Ski Erg

Quote: 

“Aim for the moon. If you miss, you may hit a star.” – W. Clement Stone

2.24.23- OPEN 23.2 (A/B)

23.2A: 

 Complete as many reps as possible in 15 minutes of: 

 5 burpee pull-ups 

10 shuttle runs 

(1 rep = 25 ft out/25 ft back) 

*Add 5 burpee pull-ups after each round. 

 

23.2B: 

Immediately following 23.2A, athletes will have 5 minutes to establish: 

1-rep-max thruster (from the floor)

CLICK HERE to review the score card and standards.

Quote: 

“If you want something you’ve never had, you must be willing to do something you’ve never done.”

 – Thomas Jefferson

23.1 OPEN Scores

23.1 scores in the books! 

Congratulations Red Team!!! 

Scores and rankings below:

Overall high score- 

Lauren Taylor 

Red Team - 3246 pts (25 of 27 participants) 

Black Team - 2819 pts (23 of 25 participants) 

Top 10 ATHLETES 

(Overall and 23.1) 

1) Lauren T. 

2) Jeff P. 

3) Remer 

4) Rich A. 

5) Erin M. 

6) Carl B. 

7) Cate 

6)Aimee 

9) Pam 

10) Colette Z. 

Top 5 FEMALE Athletes 

1) Lauren T. 

2) Erin M. 

3) Cate 

4) Aimee 

5) Pam Top 5 

Top 5 MALE Athletes 

1) Jeff P. 

2) Remer 

3) Rich A. 

4) Carl B. 

5) Panos

CLICK HERE to access the spreadsheet

2.23.23

For time with a Partner:

1600 M Run

800 M Run with a Sandbag

1600 M Run

- split the carry as needed, choose sandbag based on level and ability-

Quote: 

“Believe you can and you’re halfway there.” 

– Theodore Roosevelt

2.22.23

TEST DAY - RECORD RESULTS

Death by Burpee/ Wallball

This workout runs every minute on the minute for 30 minutes. 

Start with one rep of each movement on the first minute, then add one rep every minute thereafter. 

Example: 

Minute One: 1 Burpee, 1 Wallball 

Minute Two:  2 Burpees, 2 Wallballs

 Minute Three: 3 Burpees, 3 Wallballs

Minute Four: 4 Burpees, 4 Wallballs etc ... 

Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD.

Quote: 

“Action is the foundational key to all success.” 

– Pablo Picasso

2.21.23

AMRAP in 5 Minutes:

15 Box Jumps (20/24")

1 Rope Climb (15 ft)

rest 2:00

AMRAP in 5 Minutes:

12 Power Cleans (65/95#)

12 Pull-ups

rest 2:00

AMRAP in 5 Minutes:

 9 Power Snatch (65/95#)

9 Chest to Bar

Quote: 

“A winner is a dreamer who never gives up.” – Nelson Mandela

CrossFit Level 2 May 27th and 28th

 

• We are hosting a CrossFit Level 2 Certificate Course on May 27 - 28, 2023 in Bridgeport, PA!
• Sign up at CrossFit
• On Twitter: @crossfit @crossfitcourses #crossfit #crossfittraining #crossfitcourses
• On Instagram: @crossfittraining #crossfit #crossfittraining #crossfitcourses
• On Facebook: CrossFit Training

2.20.23

TEST DAY- RECORD RESULTS 

"The BEAR Complex" 

 You have 5 rounds to find your max weight at: 

Power Clean 

Front Squat 

Push Press 

Back Squat 

Push Press 

These exercises must be done in succession without putting the bar down for seven times through the sequence. You may rest as needed between rounds. Contact with the floor must be touch-and go during sequences. Rest anywhere but the floor. Record weight for all 5 rounds. 

2018 Results below:

Click Here to compare to results from 2.15.18

Click Here to compare to results from 5.10.18

Click Here to compare to results from 8.6.18

Click Here to compare to results from 11.29.18

Quote: 

“The best way a mentor can prepare another leader is to expose him or her to other great people.” 

- John C. Maxwell

2.19.23

9 AM Cardio Class at the Lyons Den 

(555 W. Beidler Rd, KoP)

For time:

50 Burpees

400 M Run

50 Air Squats

400 M Run

50 Lunges

400 M Run

50 Pushups

400 M Run 

50 Lunges

400 M Run

50 Air Squats

400 M Run 

50 Burpees

Community Notes:

Join us at the Lyons Den today at 9 AM, 555 w. Beidler Rd, KoP.

Quote: 

“Genius is the basis for the deepest type of mentoring. When true learning occurs genius teaches genius and both the teacher and the student grow”. - Michael Meade

2.18.23

AMRAP in 22 Minutes:

10 Box Jumps (24/30")

10 Dumbbell Deadlifts

10 Dumbbell Hang Power Cleans

10 Dumbbell Front Squats

10 Dumbbell Shoulder to Overhead

Dumbbell Farmers Carry (around the Lyons Den)

(Athletes choose appropriate Dumbbell weight for their level and ability)

Community Notes:

Join us today and tomorrow for the 9 AM class at the Lyons Den 555 W. Beidler Rd.

Quote: 

“Tell me and I forget, teach me and I may remember, involve me and I learn.” 

- Benjamin Franklin

2.17.23

Nooner 23.1

OPEN WOD 23.1

Complete as many reps as possible in 14 minutes of: 

60-calorie row 

50 toes-to-bars 

40 wall-ball shots 

30 cleans 

20 muscle-ups 

♀ 14-lb ball to 9-ft target, 95-lb cleans 

♂ 20-lb ball to 10-ft target, 135-lb cleans

CLICK HERE for the standards and score card.

CLICK HERE to compare to 3/22/14

Quote: 

“My mistakes have been my greatest mentors.” 

- Steve Maraboli

2.16.23

For time: 

800/1,000-m row 

40 v-ups 

600/750-m row 

40 ab-mat situps

400/500-m row

Community Notes:

Join us in all classes tomorrow for OPEN WOD 23.1 and a special Friday Night Lights from 4:30 on!!!

9AM Saturday and Sunday will be held at the Lyons Den- 555 w Beidler Rd, KoP

Quote: 

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” - Maya Angelou

2.15.23

3 rounds for time of: 

25/27 calories air bike

21 dumbbell thrusters 

15 pull-ups (gymnastic kip)

♀ 25-lb DBs ♂ 35-lb DBs

Community Notes:

Weekend classes 9 am Saturday and Sunday will be held at the Lyons Den 555 w. Beidler Rd, KoP.

Quote: 

“A mentor is someone who allows you to see the hope inside yourself.” 

- Oprah Winfrey

2.14.23

Valentines Day Partner WOD!

(Bring a friend or your Valentine for FREE!)

AMRAP in 25 Minutes:

(you go,  I go format- partners will run together)

400 Meter Run

200 Double Unders

100 Kettlebell Swings (53/70#)

75 Push-ups

50 Wallballs (20/30# to 9/10ft)

Community Notes:

Weekend classes 9 am Saturday and Sunday will be held at the Lyons Den 555 w. Beidler Rd, KoP.

Quote: 

 "If you cannot see where you are going, ask someone who has been there before." 

- J Loren Norris

2.13.23

AMRAP in 15 Minutes:

8 Deadlifts (105/155#)

5 Hang Power Cleans (105/155#)

3 Bar Muscle Up

Quote: 

“As Aristotle said, 'Excellence is a habit.' I would say furthermore that excellence is made constant through the feeling that comes right after one has completed a work which he himself finds undeniably awe-inspiring. He only wants to relax until he's ready to renew such a feeling all over again because to him, all else has become absolutely trivial.” ― Criss Jami, Killosophy

2.12.23

Partner WOD:
Partner 1 - Runs 800 Meters
Partner 2 - Accumulates Max Calories Row
Partner 2 - Runs 800 Meters
Partner 1 - Accumulates Max Calories Row
Partner 1 - Runs 800 Meters
Partner 2 - Accumulates Max Calories Air Bike
Partner 2 - Runs 800 Meters
Partner 1 - Accumulates Max Calories Air Bike

Partner 1 - Runs 800 Meters
Partner 2 - Accumulates Max Calories Ski
Partner 2 - Runs 800 Meters
Partner 1 - Accumulates Max Calories Ski

Record total Row, Bike and Ski Calories for the team. 

Quote: 

“I do the very best I know how, the very best I can, and I mean to keep on doing so until the end.” 

 ― Abraham Lincoln

2.11.23

AMRAP in 18 Minutes:

15 Toes to Bar

50 ft DB OH Walking Lunge (1 - 35/50# DB)

15/20 Calories Row

50 ft DB OH Walking Lunge (1 - 35/50# DB)

Quote: 

“Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.” ― Will Durant

2.10.23

3 rounds for time with a partner: 

800-m run 

10 rope climbs (15 ft)

20 Burpee Box Jump Overs (20/24")

40 GHD Sit-ups

-Run together and split the remainder of the exercises as needed-

Quote: 

“To be successful you have to be selfish, or else you never achieve. And once you get to your highest level, then you have to be unselfish. Stay reachable. Stay in touch. Don't isolate.” ― Michael Jordan

2.9.23

4 Rounds for total reps:

1:00 Air Bike Calories

1:00 Dumbbell Shoulder to Overhead (25/35# 2xDB)

1:00 Ski Calories

1:00 Alternating Dumbbell Snatch  (35/50# 1xDB)

rest 1:00

Quote: 

“Do your best, and be a little better than you are.” ― Gordon B. Hinckley

2.8.23

EMOM 25: 

Min. 1-5 | 3 unbroken cleans 

Min. 6-10 | 2 unbroken cleans 

Min. 11-25 | 1 clean

This is a heavy day that starts with getting the heart rate high. Increase the loading across as many sets as possible. Start with a light load (30-50%). Perform lifts as a power clean or a squat clean.

TEST DAY CASH OUT- RECORD RESULTS

For time:

2 K Row

Quote: 

“Focus on making yourself better, not on thinking that you are better.” ― Bohdi Sanders, The Secrets of Worldly Wisdom: Your Key to Unlocking Success

2.7.23

For time:

1-10 Push Jerk (105/155#)

10-1 Back Squat (105/155#)

(weight will be taken from the floor)

Quote: 

“Mediocrity will never do. You are capable of something better.” ― Gordon B. Hinckley

2.6.23

AMRAP in 15 Minutes:

3-6-9-12-18...etc..reps of:

Power Snatch (65/95#)

Chest to Bar Pull-ups

TEST DAY - CASH OUT - RECORD RESULTS

Max Double Unders in 2:00

Quote: 

Excellence is not a skill, it's an attitude. We are what we repeatedly do. Excellence, then, is not an act, but a habit. The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.

2.5.23

10 Rounds for time:

12/15 Calorie Row

15 Wallballs 14/20 lbs to 9/10 ft

Rest 1:00 between rounds

Quote:

“The most difficult thing is the decision to act, the rest is merely tenacity.” - Amelia Earhart

2.4.23

5 rounds for time with a partner: 

30 alternating DB snatches (50/70 lb) 

20 box jump-overs (20/24 in) 

-Resting partner hangs from the pull-up bar-

Quote: 

 “Life’s challenges are not supposed to paralyze you, they’re supposed to help you discover who you are.” - Bernice Johnson Reagon

2.3.23

AMRAP 20 Minutes: 

10 single-arm KB swings, right (35/53 lb) 

10 single-arm KB swings, left 

250-m row 

10 barbell back rack lunges, right (65/95 lb) 

10 barbell back rack lunges, left

-KB swings to eye level-

 Quote: 

“Don’t go through life, grow through life.” - Eric Butterworth

2.2.23

Every 3:00 x 7 sets for load: 

50 double-unders 

5 push presses

Increase loading across as many sets as possible. 

The double-unders should make lifting harder without stopping you in your tracks. 

Take the barbell from the rack or from the floor for an extra challenge. 

Advanced athletes could practice harder versions of the double-under like a triple-under or a crossover!

Quote: 

“The swiftest way to triple your success is to double your investment in personal development.” 

- Robin Sharma

EVAN Z- Athlete Spotlight

 

Congratulations Evan!

How long have you been at CF KOP? 

1 year & 2 months 

What brought you in our doors? I have been playing sports consistently since I was a little kid and specifically jiu-jitsu for for the last 15 years. The injuries were piling up. Some injuries were acute but most were chronic. I was constantly in pain. My wife on the other hand was the picture of health. She never had any serious injuries and she was feeling better and stronger than ever. She would never stop talking about how great CrossFit was and especially how great CrossFit KOP was. So I decided to stop making fun of CrossFit and give it a shot. 

 

How has CrossFit changed your life for the better? I feel stronger and look better. I'm still sore all the time but now it's a "good" soreness. Even now when I grapple I feel more balanced and structurally sound.

What are your favorite and least favorite movements to see in class? I enjoy all of the gymnastic movements. I really dislike burpees, thrusters and front rack position. 

What is your favorite part about being a part of this community? I started with the master's class and they were so welcoming and fun. Since then I have tried most of the other classes and everyone is really friendly and helpful.