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)