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.