5 Rounders

Happy 70th Greg...thank you for inspiring my life's work!

 5 Rounds for time of:

15 Box Jumps 20/24"

12 Deadlifts (105/155#)

9 Hang Power Cleans 

6 Push Jerks 

5 Rounds for time of:

20 WallBalls 14/20 to 9/10 ft

15 Kettlebell Swings 35/53

10 Front Squats 95/135

200 Meter Run

5 Rounds for time of:

5 Power Cleans 125/185

10 Handstand Push-ups

12 Calories Ski

15 Calories Air Bike

5 Rounds for tiime of:

10 Thrusters 95/135

10 Chest to Bar Pull-ups

15 Burpees

20 Double Unders

5 Rounds for time of:

400 Meter Run

12 Deadlifts 155/225

12 Bar Facing Burpees

12 Handstand Push-ups

3 Rounders

Coaches and Owners Conference 2026

Short, Fast & Powerful: 

Why Scaling Matters in CrossFit 

 One of the things I love about CrossFit is that a workout doesn’t have to be long to be incredibly effective. Three rounds. Short. High-power. High-intensity. Done. 

 Recently, we took on a simple workout:

 3 Rounds for Time

15 Thrusters

15 Pull-Ups

15 Burpees

The goal was to finish under 10 minutes while maintaining a high level of intensity and power output. Four people in the gym completed the workout (times and scales below)— and each athlete approached it a little differently. One Rx Male, one scaled load, one used Dumbbells and one scaled Pull-ups for injury...

And that is exactly what scaling is supposed to do. Scaling isn’t making the workout easier. Scaling is making the workout appropriate. The goal isn’t to complete the most difficult version possible. The goal is to preserve the intended stimulus of the workout. If an athlete chooses a pull-up variation that allows them to keep moving, maintain good mechanics, and finish within the intended time domain, they haven’t done a lesser workout. They’ve done the right workout for them. That is one of the most powerful aspects of CrossFit: the workout can stay the same while the prescription changes. A newer athlete might use ring rows. Another athlete might use jumping pull-ups. Someone else might do strict pull-ups. The movements may look different, but the goal remains the same — short, powerful, sustainable intensity. We don’t need every workout to be 45 minutes long to get results. Shorter workouts that allow athletes to produce a high level of intensity can be incredibly valuable — especially when the movement quality and relative intensity are appropriate for the individual. So the next time you see a workout prescribed with a specific time domain or intended stimulus, don’t ask: “Can I do it as written?” Ask: “What version allows me to achieve what this workout is designed to achieve?” That’s the beauty of scaling. Same workout. Same stimulus. Different athlete. Different prescription. And that’s CrossFit.

Here are some 3 Rounders that emphasize intensity. 

 

In the gym....

3 Rounds for time of:
15 Thrusters
15 Pull-up 65/95#
15 Burpees  

Aimee 8:10 53#

Megs 8:44 (20# DB)

Jonas 9:25 (95#)

Chloe 9:56 (10 Pull-ups 65#)

3 Rounds for time of:

15 Hip Extensions

15 Hang Power Cleans 75/115#

20 GHD Sit-ups

25 Front Squats 75/115#

3 Rounds for time of:

3 Strict Ring Muscle Ups

6 Strict HSPU 

12 Deadlifts 205/315#

3 Rounds for time of:

15 Push Jerks (95/135#)

15 Chest to Bar Pull-ups

15/20 Calories Air Bike 

3 Rounds for time of:

16 Calories Ski

16 Box Jumps 24/30"

16 Hang Power Snatch 65/95#

On the Road....

3 Rounds for time of:

60 Lunges

50 Air Squats

30 Burpees

3 Rounds for time of:

400 Meter Run

35 Push-ups

Core Destroyers..

3 Rounds for time of:

20 Sit-ups

20 V-ups

1:00 High Plank

1:00 Low Plan

3 Tabatas 

(20 sec work/10 sec rest) x8 intervals -Rest 1:00 between rounds

Hollow Hold

V-Ups 

Ab-mat Sit-ups

Lauren and a few Travel WOD's

 

More Than a Title: Lauren Taylor Does It Again Two years. Two championships. One incredible athlete.

Lauren Taylor is once again the CrossFit Games Adaptive Neuromuscular Moderate Champion. And while the result is incredible, the gold medal only tells a small part of the story. This year’s CrossFit Games carried even more significance as the sport celebrated its 20th anniversary, with the Adaptive CrossFit Games taking place July 24–26 in San Jose, California. (CrossFit) For Lauren, it was another opportunity to do what she has done for years: show up, work hard, embrace the process, and refuse to let the obstacles in front of her determine what is possible. 

Championships aren’t won on the competition floor. They are won in the countless training sessions when nobody is watching. They are won when you’re tired, when something doesn’t feel right, when progress is slow, and when motivation isn’t always there. Lauren has made sacrifices that most people will never see. She has put in the hours. She has travels far to train with me. She has adapted workouts. She has worked through challenges. She has stayed committed when it would have been easier to make an excuse. And perhaps most importantly, she has continued to believe in what she is capable of. That is what makes this championship so special. 

The title is the outcome. The dedication is the achievement. Motivation Gets You Started. Dedication Keeps You Going. One of the things I admire most about Lauren is that she understands the difference between motivation and commitment. Motivation comes and goes. Dedication is what gets you to training when you’re tired. Dedication is what makes you do the extra work. Dedication is what keeps you focused on the long-term goal instead of today’s discomfort. And sacrifice is part of that equation too. To become exceptional at anything, something has to be given up. Time. Comfort. Convenience. Sometimes even the opportunity to do what everyone else is doing. Lauren has made those choices over and over again. And now she has the opportunity to stand on top of the podium for the second consecutive year. 

 Even on the Road, You Can Find a Way to Move This trip was also a reminder of something I talk about all the time: You don’t need perfect circumstances to take care of yourself. The Games weekend meant incredibly long days — sometimes 12 hours or more between being at the venue, coaching, watching athletes, traveling, and everything else that comes with a CrossFit Games experience. There wasn’t always a gym. There wasn’t always a barbell. There wasn’t always a lot of time. But there was always an opportunity to move. And sometimes that’s all you need. Over the course of the trip, I got in four simple hotel / air-bnb workouts.

2 Rounds for time:

Run ( some distance)

(3 rounds of)

30 Air Squats 

15 Burpees

20 Sit-ups

Fight Gone Bad Style (1:00 each station - 3 Rounds)

KBS

DB Thruster

Box Jump

DB Snatch 

Burpee

Rest

5 Rounds for time of:

30 Air Squats

20 Lunges

10 Strict HSPU 

Tabata  (20 sec on/10 off)

Air Squat

Lunge

Push-up

4 Rounders

 4 Rounds for time of:
20 Pull-ups
15 Kettlebell Swings (35/53#)
12 Medicine Ball Cleans (20/30#)
9 Calories Air Bike

4 Rounds for time of:
10 Dumbbell Thrusters (35/50#)
10 Chest to Bar Pull-ups
10 Deadlifts (185/225#)
10 Toes to Bar

Gavin's Summer WOD Challenge

Gavin’s Summer WOD Challenge – 

Week 1 Summer is here, and Gavin has set a goal: 4 workouts per week all summer long. The focus isn’t just on getting stronger and fitter—it’s about building consistency, discipline, and healthy habits that will carry over into hockey season and beyond. 

He wants those summer Abs (I told him they are made in the kitchen all fall and winter...haha)

 WOD #1:
 All for time:
 3 Rounds
 20 Air Squats
12 Push-Ups
8 Strict Pull-Ups
20 Walking Lunge Steps
 then..1 Round of
 :45 High Plank Hold
30 Mountain Climbers
20 Bicycle Crunches

 
 Gavin 7:50
Aimee 7:36

 WOD #2
Bench Press 5-5-5-5-5

 
 Gavin 50-55-55-55-60x4

WOD #3

21-15-9 

Dumbbell Push Press

 Box Jumps

(didn't record time)

WOD #4

Back Squat 

5-5-5-5-5

75-95-100-105-110 (PR!)

WOD #5

AMRAP in 15 (with a partner)

24 Air Squats

24 Push-ups

24 Lunges

24 Sit-ups/Toes to Bar

2:00 Cardio 

(Gavin/Jason almost 3 Rds)

(Chloe/Aimee 3 Rds)

June Week 3 - 10 Rounds for time

 10 Rounds for time of:
8 Chest to Bar Pull-ups
8 Barbell Thrusters (65/95#)
8 GHD Sit-ups 

Aimee 16:15
Cate 17:02

10 Rounds for time of:

2 Ring Muscle Ups

4 Power Snatch (95/135#)

8/10 Cals Air Bike

10 Rounds for time of:

8 Toes to Bar

12 Kettlebell Swings (53/70#)

14 Burpees

10 Rounds for time of:

3 Bar Muscle Ups

6 Squat Cleans (75/115#)

9/12 Calories Row

Back Squat 

1-1-1-1-1

Press 

1-1-1-1-1

June Week 2 - 15 Minute AMRAP's

 

AMRAP in 15 Minutes

2 Ring or Bar Muscle Ups

6 Hang Power Snatch 

8 Push Press

10 Chest to Bar Pull-ups

AMRAP in 15 Minutes:

12 Calories Ski Erg

50 ft Walking Lunge

12 Calories C2 Bike

12 GHD-Sit-ups

Masters AMRAP in 15 Minutes:

8 Calories Row

8 Dumbbell Bench 

8 KB Farmers Carry

8 Dumbbell Push Press

Terry 5+16 15/20/53

Devin 5+ 7 25/25/53

Teresa 5+16 15/20/53

Kathy 4+8 12/15/44

Deb 4+8 10/8/12/35

Brenda 4+4 10/8/16#

AMRAP in 15 Minutes:

12 Deadlifts 155/225

12 Handstand Push-ups

200 Meter Run

Pan-AM Masters 2026 - El Salvador

 

Aimee Lyons - 3rd Place 57 KG Class 115 total 53/62 

Take 30 Minutes to build to a 1 RM Snatch 

Rest 10:00

Take 30 Minutes to build to a 1 RM Clean and Jerk 

June Workouts

 

"OH" but I love chalk... who doesn't Kins!

Here are a few CHALKY WoD's for the week...

For time:

21 Clean and Jerks 

21 Pull-ups

15 Clean and Jerks 

15 Chest to Bar Pull-ups

9 Clean and Jerks

9 Bar Muscle Ups

Complete as many rounds and reps as possible in 15 minutes of: 

200 ft dumbbell suitcase carry (35/50#)

5 shuttle runs* (50 ft out and back)

30 alternating dumbbell hang snatches (35/50#)

7 rounds for time of: 

3 deadlifts (205/315#)

5 wall walks 

7 toes-to-bars 

9 box jumps (20/24")

Laura 

 With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row 
20 burpees over the rower
10 power cleans
 One person works at a time.
 ♀ 105-lb barbell ♂ 155-lb barbell

This Hero workout honors Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2, 2021, in Sunrise, Florida.

5 sets for load of:
5 shoulder presses + 5 push presses + 5 push jerks
 No rest between movements.
 
Cash out:
As many reps as possible in 1 minute of:
Max push presses at 60%
Record heaviest set and max reps to comments.

Cardio fun

2 Rounds for time:

24 Calories Row

24 Calories Air Bike

24 Calories Ski

24 Kettlebell Swings (35/50#)

24 Burpee Pull-ups

5.27.26

 Happy Birthday Jason 

Here's to another year wiser, happier and healthier and...another workout I'll post that you won't do--haha!

For time
12-10-8-6-4-2 reps of:
Hang Power Clean (95/135#)
Toes to Bar
Burpees 

J-WODs - Memorial Day Weekend WOD's

Saturday

 AMRAP in 15 Minutes:
5 Push Jerks (95/135#)
10 Dumbbell Front Squats (35/50#)
8/10 Calories Ski (alternate rounds with C2 Bike)

Masters Scores
Gordy 6 - 95/30#
Terry 6 +15 95/30#
Teresa 5+ 15 5/ 30# to 17" box
Kathy 5+5 45#/12#
Devin 5+ 13 83/20#
Ali 6 + 10 60#/ 20#

Sunday

Power Clean 

3-3-3-3-3

Cash out:

3 Rounds for time of:

10 Power Cleans (50% of 3 RM)

10 Calories Air Bike

Monday

For time:
(Partition as needed)
1000 M Row
50 Pull-ups
75 Push-ups
100 Air Squats
1000 M Row 

In Memory of Andrea Brennan

Andrea passed away peacefully on May 14th, 2026 after a 12 year courageous battle with cancer. 

"When you die, it does not mean that you lose to cancer. You beat cancer by how much you live, and the manner in which you live."

- Stuart Scott

Some of you may remember Andrea Brennan and her husband Ryan, they were members of CrossFit KoP for many years. She was one of the most kind humans always willing to step up and help with a smile on her face. 

In early July 2015 she was diagnosed with early stage breast cancer and had undergone a lumpectomy she fought and battled and conquered this cancer years ago but very sadly and unfortunately Ryan shared that cancer had recently spread to her liver and the tumors ultimately took her life on May 14th 2026.

This is the workout we did for her in 2015 ( please post to comments if you complete this workout)

"Fight like a Girl" (WOD in honor of Andrea Brennan)

35 Minute AMRAP

100 Situps

THEN 1 Snatch @ 75% of 1RM

9 HSPU

19 Pull-ups

80 Double Unders

CLICK HERE to compare results from 2015

MAY the force be with YOU in these WOD's!

WOD #1 

For time:

50 ft Handstand walk

15 Toes to Bar

15 Calories Assault Bike

50 ft Handstand walk

20 Toes to Bar

20 Calories Assault Bike

50 ft Handstand walk

25 Toes to Bar

25 Calories Assault Bike

WOD #2

4 Rounds for time of:

Row 500 meters 

15 Thrusters 95/135#

WOD #3

5 Rounds for time of:

5 Push Jerks 135/205#

10 Burpees

15 Cals Ski

WOD #4

Run 800 Meters

30 Pull-ups

30 Deadlifts (155/225)

Run 400 Meters

20 Pull-ups

20 Deadlifts (155/225)

Run 200 Meters

10 Pull-ups

10 Deadlifts (155/225)

WOD #5

Nasty Girls

3 Rounds for time of:

50 Air Squats

10 Hang Power Cleans 95/135#

7 Ring Muscle Ups

WOD #6

Front Squat 

3-3-3-3-3-3

Take 50% of Max 3 RM and complete max FS reps in 2:00

WOD #7 (Danielles Cardio)

2 Rounds for time:

500 M Row 

10 Slamballs

1000M C2 Bike 

10 Slamballs

20 Cal Air Bike 

10 Slamballs

500 M Ski Erg

10 Slamballs

Masters WOD 5.7.26

 

CONGRATS TO COACH JULES ON PASSING HER LEVEL 3

AMRAP in 15 Minutes:

3 Jumping BMU or Support Holds

9 Kettlebell Deadlifts

9 Dumbbell Snatch 

Kathy 8+3 15/35#

Brenda 6+6 10/26#

Deb 6+16 10/44#

Devin 8 + 13 20 DB/Hspu 4 AB

Richard 8+3 15/55#

Teresa 7+3 20#/70 KB

Trainer WOD - Level 1 Pittsburgh, PA May 2/3

 

For time:

21-18-15-12-9-6-3 reps of:

Power Clean (65/95)

Alternating Pull-up/Toes to Bar 

(start with Pull-up)

Spring WOD's

CFKOP Monday Remix:

4 Rounds for total reps:

In 1:30 complete 8/10 Calories on the Air Bike

Max Power cleans

Rest 1:30

In 1:30 complete 8/10 Calories on the Air Bike

Max Bar Muscle Ups

Rest 1:30

Tuesday Torture:

AMRAP in 7 Minutes:
3..6..9..12..15..18... etc
GHD Sit-ups
Chest to Bar Pull-ups

 
 Rest 5:00 Minutes

 
 AMRAP in 7 Minutes:
 4..8..16..20..24..28.. etc
Dumbbell Front Rack Lunge (35/50#)
Dumbbell Push Press (35/50#)

Get With it Wednesday:

Overhead squat 

8-8-8-8 reps 

 Then, Complete as many rounds and reps as possible in 6 minutes of:

20 Overhead squats (45/65#)
10 Handstand push-ups

Thruster Thursday:

21-15-9 Reps of:

Deadlift (155/225)

Dumbbell Thrusters (35/50#)

Finish it Friday:

5 Rounds for total time:

Row 500 Meters 

20 Burpees

J-WOD 4.29.26

 2 Rounds for time of:

1000 Meter C2 Bike

25 Push Press (45/65#)

500 Meter Row

25 Hang Power Snatch (45/65#)

400 Meter Ski 

25 Front Squat (45/65#)

Hotel Workouts

 

3 Rounds for time of:

10 Dumbbell Hang Clean and Jerks

15 Kettlebell Swings

20 Burpees

30 Air Squats

Partner WOD:

(you go, I go)

10 Rounds for time of:

5 Strict HSPU

5 Dumbbell Thurusters

3 - 1:00 Rounds of:

Lunge

Medicine Ball Clean

Dumbbell Snatch

Plank Hold

Double Dumbbell Deadlift

Rest

April Workouts

We did a few Atlas stones this week to remember Rob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig at the games, and these Atlas Stones at CFKOP. He died this week after a two-year battle with cancer. He was 50. RIP Rob.

WOD #1
5 Rounds for time of:
12/15 Calories Air Bike
12 Wallballs (14/20 to 9/10ft)
12 Deadlifts (155/225)

WOD #2
10-1 reps of:
Push Press (95/135#)
Power Clean (95/135#)
Ski Calories 

WOD #3
5 Rounds of:
5 Back Squats @80% of Max
10 Strict Pull-ups
10 Calories Row
Rest :90 between sets

WOD #4 

AMRAP in 15 Minutes:

3 Wall Walks

15 Burpees

60 Double Unders

WOD #5 

For time:

30 Ground to Shoulder Atlas Stones

Travel Workouts

 

Travel can throw off even the best routines—flights, long drives, busy schedules, and family time make it hard to stick to your normal training. But the goal isn’t perfection while you’re away, it’s consistency in a different form. Some movement is always better than none. 

 Shifting your mindset helps. Instead of trying to follow your program exactly, ask: how can I move today?  

A quick hotel workout, a walk exploring somewhere new, or a short hotel gym session all count.

On this trip I did some Tabatas right in the hotel room...

:20 on/ :10 off- 8 intervals 

Air Squat

Push-up

Sit-up

Lunge

and one day the workout was a very quick 

21-15-9 

Med Ball Cleans 

Dumbbell Push Press

It’s also been great to see hotel gyms improving. Many now have medballs, kettlebells, heavier dumbbells, and even barbells. On this trip, having a barbell allowed me to get at least one full day of my programming in from Jim...

Front Squat 

3-3-3-3

+ accessory work! 

+ some CrossFit
5 Rounds:

1:00 on the Rower

5 Split Jerks

5 Trap Bar Deadlifts

It wasn’t perfect—but it was enough. 

 Intensity may look a little different when you travel, and that’s okay. Sleep, nutrition, and schedule aren’t always ideal, so dialing it back and focusing on quality movement can be the right move. At the same time, travel is about being present, being there for family time, experiences, and rest matters too. Not every day needs a workout, and not every workout needs to be hard. Fitness should support your life—not compete with it.

March week 4 Workouts

 

Solid workout from CrossFit Quaterfinals!

Megzeee custom WOD

AMRAP in 7 Minutes:

4 Calories Air Bike

8 Pull-ups

Rest 1:00

AMRAP in 7 Minutes:

5 HSPU

10 Deadlifts 

(could be done with C2B or BMU and strict HSPU and any weight DL per level and ability)

Aim for 5 -7 Rds....

Partner AMRAP in 12 Minutes 

"You go I go" style...

3 Cals Air Bike

6 Burpees

9 Push Press

Masters Partner WOD: 

AMRAP in 10 (share the work as needed)

30 Crossovers / SU / DU

15 Push Press

10 Burpees 

Kathy/ Richard 3+48 35/55

Terry / Lee 4+20 55#/40#

Devin /Ali 4+ 20 55#

Foundations WOD:

AMRAP in 10 Minutes:

C2 Bike 8 Cals

8 Push Press 15#

4 Burpees 

Brenda 3+3 

ANY OF THESE WORKOUTS CAN BE SCALED UP OR DOWN...

In CrossFit, every workout is designed to meet you where you are—then push you just enough. The goal is relative intensity, meaning the effort is tailored to your physiological capacity and psychological tolerance, not someone else’s. The same workout can look very different across athletes:

 Load: A heavy barbell for one person becomes a lighter weight or dumbbells for another.

Skill: A pull-up might scale to a banded version or ring rows—or progress up to chest-to-bar or bar muscle-ups.

Volume: 30 reps could become 20, or even 10, to preserve intensity and mechanics.

Movement complexity: A snatch might scale down to a hang power snatch or even a dumbbell variation. On the flip side, more advanced athletes can scale up by increasing load, adding volume, or choosing more complex variations.
 At its core, CrossFit isn’t about doing more—it’s about doing what’s appropriate, so everyone trains hard, safely, and effectively

J-WOD 3.25.26

"must wear crown royal shorts for this workout"

 I present you the.... The Lyons Press Medley - Jason since you created this, why not do it again! 

Shoulder Press-Push Press-Push Jerk 

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. 

Record the top weight for each lift. 

Click here to compare to 2.20.21.

Click here to compare to 7.06.19.
Click here to compare to 11.15.16.
Click here to compare to 3.23.15.
Click here to compare to 8.30.14.
Click here to compare to 2.19.13.

3.18.26

Inspired by the CFKOP Daily WOD

 For time:
15 Calories Air Bike 
3 Rds 
9 Burpees 
9 Wallballs 14#
15 Calories Air Bike 
2 Rds 
15 Burpees
15 Front Squats 65#
15 Calories Air Bike 
1 Rd 
21 Burpes
21 Overhead Squats 65#

Results:
Aimee 16:53

J-WOD 3.17.26

Happy St. Patty's Day!

For time:

40 Calories Row
20 Power Cleans 95#
30 Calories Row 
15 Power Cleans 115#
20 Calories Row
10 Power Cleans 135#

On the Road Again!

Not having access to a full gym isn’t a reason to stop training—it’s an opportunity to simplify and stay consistent. I have a client heading to Europe for two weeks. Great trip, tight schedule, and small hotel rooms with little to no gym space. Instead of overcomplicating it, we leaned into the roots of CrossFit: constantly varied, functional movements, performed at the right intensity. Before he heads out each day to explore, he’ll knock out short, effective sessions using just bodyweight—squats, lunges, push-ups, burpees, and sit-ups. No equipment. No excuses. Just smart programming with variance in time, intensity, and structure—some days intervals, some days quick “for time” efforts, others a steady pace. The goal isn’t to crush him—it’s to keep him moving, maintain strength and stamina, and support the lifestyle he’s out there enjoying. Fitness that fits into life, not the other way around. If you’re someone who travels often—a true road warrior—this is your reminder: you don’t need perfect conditions to stay consistent. You need intention and a plan. 

Week 1
Day 1 –For Time :
3 Rounds:
20 Squats
15 Sit-ups
10 Push-ups

 
Day 2 – Intervals (1:00 On / :30 Off)
Rotate: (4 Rounds)
Min 1: Lunges
Min 2: Push-ups
Min 3: Sit-ups
Min 4: Rest (1:00)
 

Day 3 – Tabata (20s on / 10s off)
Squats (8 rounds)
Burpees (8 rounds)

Day 4 – Rest / Walk

Day 5 – AMRAP 15 Minutes:
15 Lunges
10 Push-ups
5 Burpees

 
Day 6 – Descending Ladder (For Time)
15-12-9-6-3:
Squats
Sit-ups

 
Day 7 – Intervals (30s On / 30s Off x 16 min)
Alternate: Push-ups and Reverse Lunges
 

Week 2
Day 8 – For Time (Longer Effort)
4 Rounds:
15 Squats
10 Push-ups
5 Burpees

 
Day 9 – EMOM 16
Min 1: 15 Sit-ups
Min 2: 12 Lunges
Min 3: 10 Push-ups
Min 4: Rest

 
Day 10 – Tabata Mix
Alternate each round (8 total):
Squats / Sit-ups
Then:
Lunges / Push-ups (8 rounds)

Day 11 – Rest / Move

 
Day 12 – Chipper (For Time)
40 Sit-ups
30 Lunges
20 Push-ups
10 Burpees

Day 13 – Intervals (1:00 On / 30s Off x 15 min)
 Rotate: Squats Burpees Sit-ups
 
Day 14 – AMRAP 10 (Finish Strong)
10 Lunges
5 Push-ups
5 Burpees

March -Week 3

For over two decades, CrossFit.com has been the longest-running, most consistent resource for CrossFit programming. Built on the foundation of constantly varied, functional movements performed at high intensity, it continues to deliver simple, effective workouts that stand the test of time. The classic three days on, one day off approach creates consistent exposure to all elements of fitness—including your weaknesses. That’s the point. No patterns, no comfort zones—just intentional variance that builds true, well-rounded capacity allowing us to be prepared for any and all things. Take Danielle. She’s always loved cardio, but for years she’s followed the CFKOP program anyway—showing up for strength days, skill work, and the shorter, more intense efforts outside her comfort zone. Because of that, she hasn’t just maintained her engine—she’s expanded everything around it. That’s CrossFit. The following workouts are inspired by CrossFit.com but for Danielle!!! 

Day 1: 

For time:
400-meter run
30 toes-to-bars
400-meter run
10 wall walks
400-meter run
30 toes-to-bars
400-meter run 

 Day 2: 

For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row
Rest 5 minutes
21 box jumps
21 Chest to Bar Pull-ups
15 box jumps
15 Chest to Bar Pull-ups
9 box jumps
9 Chest to Bar Pull-ups
 

♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box 

Day 3: 

Power Clean 3-3-3-3-3 

Day 4: 

For time: 5,000-meter C2 bike
30 Power Cleans (95/135#)
200-meter kettlebell farmers carry
3,000-meter C2 bike
20 Power Cleans (95/135#)
100-meter kettlebell farmers carry
1,000-meter C2 bike
10 Power Cleans (95/135#)
50-meter kettlebell farmers carry
500-meter C2 bike ♀
 35-lb kettlebells ♂ 53-lb kettlebells 

Day 5:
Back Squat 5-5-5-5-5
 
Day 6: Topsy: 

Complete as many rounds and reps as possible in 25 minutes of: 

3 muscle-ups 

8 thrusters (75/115#) 

17-calorie row

Day 7: Cardio Sunday - Danielles favorite!

2000 Meter Row

50 Burpees

800 Meter Run 

40 Burpees

400 Meter Ski

30 Burpees

Partner Saturday in the Lyons Basement

 

4 Rounds for time of:

1:00 Bike/Row (together)

40 Sit-ups (your choice ABMAT or GHD)

40 Kettlebell Swings

*perform Sit-ups and KBS you go/I go style. 

Cash out:

5 Sets for Max Strict Pull-ups

Results:

Aimee + Jason 16:20

Aimee 5x5 

Jason 5x1 banded

3.12.26 - Masters

*Buy in* 
Squat Therapy 

AMRAP in 18 Minutes:
6 Calories Ski
12 DB Front Squats
8 Calories Bike/Row
12 DB Thrusters

Barb 3+26 15#

Lisa 4+18 12#

Kathy 4+1 12# row

Terry 4+18 15# row

Devin 5 15#

Brenda 4 8#

Teresa 4  15#

Deb 4 10/8

3.10.26

Consistency + Adaptation 

Megzz has been doing CrossFit for nearly two decades. That kind of longevity doesn’t come from perfect motivation every day—it comes from consistency. Over the years, Meg has trained through great days, tough days, and even injuries. Sometimes the goal wasn’t to push harder, but simply to keep showing up and adapt the workout to what her body needed that day. 

One of the classic elements of CrossFit is the descending rep scheme—like 21-15-9 or 15-12-9-6-3. The reps get smaller as fatigue builds, which makes workouts intense but also accessible. You can adjust the load or movement, but the structure keeps you moving. Megzz's journey shows that consistency and adaptation work together. Even when motivation dips or training looks a little different, showing up allows the program to keep working for you—and that’s where the real progress happens.

 21-15-9 Reps of:

Bike Calories

Deadlift 

Handstand Push-ups

Toes to Bar

Aimee 14:25 (155/Air Bike)

Megs 14:25 (113/C2 Bike)

another good one...

15-12-9-6-3 reps of:

Ski Cals

Push Jerk 

Kettlebell Swings 

Masters 3.10.26

 15*12*9*6* reps of:

Toes to Bar

Push-up

Kettlebell Swing 26#

*30 DU or SU or CrossOvers

Richard 13:49 SU

Lisa 13:40 DUA

Kathy 11:21 SU

Teresa 14:45 DUA

Terry 14:35 Xover

Lee 14:06 DU

Devin 13:53 DUA

J- WOD 3.9.26

 Jason Travels a lot...as do many of us. It's not glamorous it's early mornings and late nights and dinners out and airplane travel which is EXHAUSTING...here's a Hotel WOD for him and for you all do to in your Hotel room before you start your day!

Find the Tabata man "aka songs' on Spotify and do this:

20 Seconds on 10 off- how ever many intervals you have time for...Post to comments the intervals you do and amount of reps... 

Tabata Squats

Tabata Push-ups

Tabata Lunge

Tabata Sit-up 

 Tabata Burpees

Just a few Workouts

AMRAP in 16 Minutes:

2 Wall Walks

6 Clean and Jerks (95/135#)

12 Calories Air Bike 

5 Rounds for time of:

10 Pull-ups

10 Power Snatches (65/95#)

10 Calorie Row

21-15-9 reps for time of:

Overhead Squat 75/115#

5 BMU in between each round

For time: (for Danielle) haha!

1000 Meter Ski

30 Wallballs

750 Meters Ski

30 Kettlebell Swings (53/70#

500 Meter Ski 

30 Burpees

250 Meter Ski 

30 Slamballs