8.1.24

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. For Time:  

"DT" 

  

5 Rounds for Time: 

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

Quote: 

“Setting goals is the first step into turning the invisible into the visible.” – Tony Robbins

7.31.24

Front Squat

2-2-2-2-2

Every 2:00 for 5 rounds for load working at 80% or higher of max

(Record Heaviest set)

then....

Complete 4 Rounds (each for time):

 50' Handstand Walk 

30 Crossovers Single Unders

250 Meter Ski Erg

Rest 1:00 Between Round

(Record Slowest Round)

Quote: 

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

7.30.24

EMOM for 16 Minutes:

1. 6 Power Snatches (75/115#) 

2. 10 Burpees Over Bar 

3. 12 Alternating Front Rack Lunges (75/115#)

4. 8/10 Calorie Air Bike

From 16:00-30:00
Work to a Heavy Snatch Complex of: 

1 Snatch Pull

1 Snatch 

1 Overhead Squat 

(record heaviest load on the Snatch Complex)

Quote: 

“I never dreamed about success, I worked for it.” – Estee Lauder

7.29.24

AMRAP 18 Minutes

12 DB Bench (2x35/50#)

12 Chest to Bar Pullups 

200 Meter Farmer Carry (2x35/50#)

Quote:

“Success is not final; failure is not fatal; it is the courage to continue that counts” 

– Winston Churchill

7.28.24

 

CARDIO SUNDAY 

 3 Rounds for Time: 

 500 Meter Row 

 25 Burpees 

 25 Box Jumps (20/24")

 400 Meter Run 

 Quote:

 "Success is most often achieved by those who don't know that failure is inevitable." 

- Coco Chanel

7.27.24

 

PARTNER SATURDAY FREE FRIENDS AND FAMILY

AMRAP 25 With a Partner: 

 Every 5:00 

 200 Meter Run (Partner 1 Carries Med Ball) 

 35 Kettlebell Swings (35/53#) 

200 Meter Run (Partner 2 Carries Med Ball) 

 Max Wall Balls (14/20# to 9/10') 

 *Split work but run together. Score is total Wall Balls Completed*

 Quote: 

“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty." 

—Winston Churchill

7.26.24

 

For Time: 

 3 Rounds of: 

12 Push Jerk (75/115#) 

12 GHD Situps 

36 Double Unders

-into-

 2 Rounds of: 

12 Push Press (75/115#) 

12 GHD Situps 

36 Double Unders

-into-

 1 Round of: 

 12 Strict Press (75/115#) 

12 GHD Situps 

 36 Double Unders

 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

7.25.24

 

For Time: 

5 Legless Rope Climbs (15')

20 Back Squats (155/225#) 

30 Calorie Row 

40 Burpees Over Rower 

Then at 15:00 

Work up to A Heavy Back Squat within a 10 Minute window

 Quote: 

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

- Jim Rohn

7.24.24

 

All for Time: 

 

800 Meter Run 

 Into:

 5 Rounds:

  10 Devil's Press (35/50#) 

15 Toes to Bar

 Quote: 

 "Courage is grace under pressure." 

- Ernest Hemingway

7.23.24

 

5 Rounds for Time of: 

 20/25 Calorie Assault Bike 

 10 Sandbag Cleans (100/150) 

5 Bar Muscle Ups

 Quote:

 “Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” 

—Dale Carnegie

7.22.24

 

TEST DAY: RECORD RESULTS 

 5 RM Overhead Squat 

CLICK HERE to compare to 3.27.24

 CASH OUT:

24/30 Calorie Ski 

 30 Hang Power Snatch (65/95#) 

 24/30 Calorie Ski 

 Quote:

"Things work out best for those who make the best of how things work out." 

- John Wooden

7.21.24

CARDIO SUNDAY 

 

For Time: 

 

10-20-30-40-50-40-30-20-10 

Machine Calories 

Unbroken Double Unders 

 Quote: 

 “Often it isn't the mountains ahead that wear you out, it's the little pebble in your shoe.” 

― Muhammad Ali

7.20.24

 

PARTNER SATURDAY: FREE FRIENDS AND FAMILY 

 With a Partner AMRAP 20: 

Farmer Carry together and Split the Rest of the Work

 100 Meter Farmer Carry (2x 35/50#)

15 Handstand Pushups 

 20 Burpee Box Jump Overs (20"/24")

 25 Calorie C2 Bike 

 From 20:00 to 28:00 

Max Calorie Air Bike

(you go, I go)

 Quote:

“The best things in life aren't things.” 

― Art Buchwald

7.19.24

Every 2:00 for 8 Rounds Complete: 

3 Power Cleans 

 (for max load, increase load each round) 

Cash Out: 

 For Time: 50 Power Cleans (95/135#) 

 *Every Time you drop the Bar Complete a 200 Meter Run*

   Quote:

 “Always focus on the front windshield and not the review mirror.” 

― Colin Powell

7.18.24

AMRAP in 15 Minutes: 

5 Thrusters (75/115#) 

5 Calorie Row 

5 Thrusters (75/115#) 

10 Calorie Row 

5 Thrusters (75/115#) 

15 Calorie Row 

5 Thrusters (75/115#) 

20 Calorie Row 

5 Thrusters (75/115#) 

25 Calorie Row....etc... 

*Continue and Add 5 Calories Each Round*

Quote:

“Nothing is really work unless you would rather be doing something else.” 

― J.M. Barrie

7.17.24

 

TEST DAY - RECORD RESULTS 

 

"Filthy 50"

 

 For Time: 

 

50 Box jumps 

 50 Jumping pull-ups 

 50 Kettlebell swings 

 50 Walking-lunge steps 

 50 Knees-to-elbows 

 50 Push presses 

 50 Back extensions 

 50 Wall-ball shots 

 50 Burpees 

 50 Double-Unders 

 

Men: 24-inch box, 53# KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 35# KB, 33-lb. push press, 14-lb. ball 

Click Here to Compare to 3.5.24

 Quote:

 “Life is 10 percent what you make it and 90 percent how you take it.” ― Irving Berlin

7.16.24

 

TEST DAY: RECORD RESULTS 

 

Take 20 Minutes to Establish a 5RM Push Press

CLICK HERE to Compare to 3.6.24

Cash Out:

AMRAP in 7 Minutes: 

7 Chest to Bar Pull-ups 

7 Right Dumbbell Hang Power Clean and Jerk (35/50#) 

7 Left Dumbbell Hang Power Clean and Jerk (35/50#)

 

Quote: 

“Everything that irritates us about others can lead us to an understanding of ourselves.” 

― C.G. Jung

Athlete Spotlight- Richard

How long have you been at CF KOP? 

I have been a member of CF KOP since October 2022. 

What brought you in to CF KOP to begin with? 

I used to walk a lot for exercise. But I knew I needed to increase my fitness level as I got older. I saw the gains a couple of friends were making after starting to do CrossFit. 

Was it intimidating to start CrossFit? 

Yes very! I was intimidated by how fit the members are and also by all the things the people in the Masters class could do that I could not. 

What other activities do you enjoy outside of CrossFit? 

Spending time with family and friends, watching my kids play sports, traveling, cooking, watching and attending sporting events. 

How has CrossFit changed your life? 

My overall fitness level has increased, increase in strength, better balance, less injuries and I just feel better and have more energy. 

What was the most fun thing to learn at CrossFit? 

That I could actually do some things physically that I never did my whole life. 

How much fun we have in class while still working hard. 

 Do you have a favorite and least favorite movement? 

Least favorite is burpees. I enjoy doing ring rows.

7.15.24

Every Minute on the Minute for 12 Minutes: 

 1. 3 Ring Muscle Ups 

 2. 9/12  Ski Erg Calories

 3. 50 ft. Handstand Walk

 Rest 2:00 

 For Time: 

 12 Ring Muscle Ups 

 36/48 Ski Erg Calories

200 ft. Handstand Walk

 Quote: 

 “To change ourselves effectively, we first had to change our perceptions.”

 ― Stephen R. Covey

7.14.24

 CARDIO SUNDAY

Every Minute on the Minute for 40 Minutes:

 

1- Ski Calories

 2- C2 Bike calories

 3- Shuttle Runs (50'- 25' Down and Back)

 4- Rest

 

*Score is Lowest Round of Each 

 Quote:

 “Lead by example, insist on teamwork and instill motivation. Self-discipline is what gets you to work every day, and hard work builds character.”

 — Dave Mueller

7.13.24

 BRING A FRIEND FOR FREE

Complete with a Partner Sharing the Work

For Time: 

 10-20-30-40-50-40-30-20-10

 Calorie Row 

Between Each Set:

 20 Burpees to Target

 20 Wall Ball Shots (14/20# to 9/10')

*Workout Starts and Ends on Machine* 

 Quote: 

 The challenge of leadership is to: be strong, but not rude; be kind, but not weak; be bold, but not bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.” 

—Jim Rohn

7.12.24

AMRAP in 15 Minutes:

1 Power Snatch (95/135#)

 1 Deficit HSPU (3/4.5”)

 10 Double Unders

 

2 Power Snatches 

 2 Deficit HSPU

 20 Double Unders

3 Power Snatches

3 Deficit HSPU

30 Double Unders 

Continue adding in this sequence each round for the remainder of the 15 Minutes. 

 Quote:

 Leadership and learning are indispensable to each other.” 

-John F. Kennedy

7.11.24

 Front Squat

3-3-3-3-3 

Cash Out: 

For Time: 

30-20-10 reps of:

Air Bike Calories 

Back Rack Lunges (65/95#) 

GHD Sit-ups 

(time cap 12:00)

 Quote:

 Real leadership is leaders recognizing that they serve the people that they lead.” 

-Pete Hoekstra

7.10.24

TEST DAY - RECORD RESULTS

 “Christine” 

 3 Rounds for Time: 

500 Meter Row

 12 Deadlifts (Bodyweight)

 21 Box Jumps (20/24”)

CLICK HERE to compare to 9.5.23

 CLICK HERE to compare to 1.5.23 

CLICK HERE to compare to 5.8.23

Cash Out:

Strict Pull-ups

10-10-10-10 

 Quote:

 “A leader is one who knows the way, goes the way, and shows the way. Leadership is an action, not a position.” 

-Donald McGannon

7.9.24

AMRAP in 20 Minutes:

2 Rope Climbs (15') 

 10 DB Bench (35/50#) 

200 Meter Run

 Quote:

 "The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things.”

 -Ronald Reagan

7.8.24

Clean and Jerk 

 1-1-1-1-1-1-1 

*Aim for all lifts to be 70% of 1RM and above 

 CASH OUT: 

For Time with a 10 Minute Cap: 

 

60 Clean and Jerks (65/95#) 

*Every minute on the minute complete 6 Burpees*

Quote:

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”

-John Quincy Adams

7.7.24

CARDIO SUNDAY

4 Rounds for Time:

24/30 Calorie Row 

30 Double Unders

24/30 Calorie Ski

30 Double Unders

Quote:

"Happiness is the real sense of fulfillment that comes from hard work."-  Joseph Barbara

7.6.24

FREE FRIENDS AND FAMILY

For time with a partner: 

Run 1,200 m then… 

16 Rounds of: 

 8 Toes-to-bars 

8 Burpee box jumps (20/24 in) then… 

47 Goblet squats (53/70 lb) 

 – Run together. 

– Split all other work evenly with one person working at a time. 

– One partner completes a full round of the couplet before switching.

Quote: 

The goal of practice is always to keep our beginner’s mind. – Jack Kornfield

7.5.24

 TEST DAY: RECORD RESULTS 

 10 RM Deadlift 

 

Cash Out: 

 AMRAP 8 Minutes

2-4-6-8-10 etc.. 

DB Snatch (35/50) 

Hand Release Pushups

 CLICK HERE to compare to 2.13.24

Quote:

"Great things come from hard work and perseverance. No Excuses."-  Kobe Bryant

7.4.24

 CLOSED FOR THE 4TH! 

HAVE A HAPPY AND SAFE HOLIDAY!

(Regular Class Schedule will resume tomorrow 7/5)

7.3.24

 AMRAP in 4 Minutes:

21 Wall Ball Shots (14/20" to 9/10')

21 Toes to Bar 

Max Wall Walks in Remaining Time 

Rest 2:00

AMRAP in 4 Minutes:

21 Toes to Bar 

9 Wall Walks

Max Wall Ball Shots in Remaining Time

Rest 2:00

AMRAP in 4 Minutes:

21 Wall Ball Shots

9 Wall Walks 

Max Toes to Bar in Remaining Time 

Quote:

"I’m a great believer in luck, and I find the harder I work the more I have of it."-  Thomas Jefferson

7.2.24

 For Time: 

100/120 Assault Bike 

 Starting at 0:00, Every 3:00 Complete:

 3 Hang Power Cleans (95/135)

 6 Front Squats (95/135)

 9 Burpees over the Bar

Quote: 

"Work harder than you think you did yesterday."- Alex Elle