W.O.D. 5.14.21

 

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3 Rounds for time of:

300 ft Walking Lunge

50 ft Handstand Walk

50 Kettlebell Swings (35/53#)

Community notes:

Join us on Sunday 5/16 for our first of 6 sessions of "Sunday Boot Camp" at 8:00 AM with Coach Danielle. Non-members welcome $25 drop in or 6 weeks for $100. 

Quote:

“Your reputation and integrity are everything. Follow through on what you say you’re going to do. Your credibility can only be built over time, and it is built from the history of your words and actions.” 

― Maria Razumich-Zec

W.O.D. 5.13.21

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TEST DAY - RECORD RESULTS

Isa- Grace

30 Power Snatch (95/135#)

30 Clean and Jerks (95/135#)

CLICK HERE to compare to  (2.26.21)

Rest 5:00 

take 15 Minutes to....

Build to a HEAVY Snatch OR Clean and Jerk (athletes choice) 

Quote:

“There’s a difference between interest and commitment. When you are interested in doing something, you do it only when it’s convenient. When you are committed to something, you accept no excuses; only results.” 

― Kenneth Blanchard

W.O.D. 5.12.21

 

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Partner WOD, teams of two:

30 Ring Muscle Ups

60 Burpee Pull-ups

90 Box Jumps 24/30"

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

(partners share the work, one athlete working at a time)

Quote:

“Patience, persistence, and perspiration make an unbeatable combination for success.”

 ― Napoleon Hill

W.O.D. 5.11.21

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Strict Press

1-1-1-1-1

Cash out:

AMRAP in 12 Minutes:

15/12 Calories Assault Bike

12 Toes to Bar

9 Strict Press (65/95#) *floor

15/12 Calories Assault Bike

12 Toes to Bar

15 Push Press (65/95#) *floor

Quote:

“If you have built castles in the air; your work need not be lost; that is where they should be. Now put the foundations under them.”

 ― Henry David Thoreau

W.O.D. 5.10.21

                                           

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AMRAP in 28 Minutes:

50 Double Unders

500 Meter Row

5 Rounds of "The Chief"

"The Chief" = 3 Power Cleans (95/135#)/ 6 Push-ups/ 9 Air Squats)

Quote:

“If you work hard enough and assert yourself, and use your mind and imagination, you can shape the world to your desires.”

 ― Malcolm Gladwell

W.O.D. 5.9.21

Happy Mothers Day to all the STRONG CrossFit KoP Mom's out there!

  

Moms--grab your family or kiddos and hit this workout for a great start to your day!

Mother's Day AT HOME Partner WOD:

5 Rounds:

1:00 at each Station

Synchronized Sit-ups

Synchronized Burpees

Synchronized Step-ups

Synchronized Air Squats

400 Meter jog (together)

Rest 1:00 between rounds

(record total reps and time for each round)

Community Notes:

Join us to cheer on our "masters" athletes as they head into the NO BULL CrossFit Games Online Qualifier this weekend.  Rich, Pam, Dana H, Dana D, Cate, Aimee and Jamie.

Sunday 5/9 8:00 AM - 11:00 AM

Quote:

“Real integrity is doing the right thing, knowing that nobody’s going to know whether you did it or not.” ― Oprah Winfrey

W.O.D. 5.8.21

  

4 Rounds for time of:

500 Meter Row

200 ft Farmers Carry (53/70# KB)

20 Burpees

10 Step-ups (20/24") (35/50#DB)

Community Notes:

Join us to cheer on our "masters" athletes as they head into the NO BULL CrossFit Games Online Qualifier this weekend.  Rich, Pam, Dana H, Dana D, Cate, Aimee and Jamie.

Saturday 5/8 7:00 AM - 9:00AM

Saturday 5/8 12:00 PM - 3:00 PM

Sunday 5/9 8:00 AM - 11:00 AM

Quote:

“To be persuasive we must be believable; to be believable we must be credible; to be credible we must be truthful.”

― Edward R. Murrow

W.O.D. 5.7.21

 

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For time:

9 Bar Muscle Ups

21 Push Jerks (75/115#)

21 GHD Sit-ups

7 Bar Muscle Ups

15 Push Jerks  (75/115#)

15 GHD Sit-ups

5 Bar Muscle Ups

9 Push Jerks  (75/115#)

9 GHD-situps

Rest 5:00

Take 12 Minutes to build to a Heavy Push Jerk

Community Notes:

Join us to cheer on our "masters" athletes as they head into the NO BULL CrossFit Games Online Qualifier this weekend.  Rich, Pam, Dana H, Dana D, Cate, Aimee and Jamie.

Friday 5/7 - 10:30 AM - 12:00 PM

Friday 5/7 - 1:00 PM - 3:00 PM

Saturday 5/8 7:00 AM - 9:00AM

Saturday 5/8 12:00 PM - 3:00 PM

Sunday 5/9 8:00 AM - 11:00 AM

Quote:

“Three rules of work: 1. Out of clutter, find simplicity. 2. From discord, find harmony. 3. In the middle of difficulty lies opportunity.”

 ― Albert Einstein

W.O.D. 5.6.21

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TEST DAY RECORD RESULTS

3 RM Front Squat

Cash out:

For time:

10 Front Squats

2 Rope Climbs (15ft)

8 Front Squats

2 Rope Climbs (15ft)

6 Front Squats

2 Rope Climbs (15ft)

4 Front Squats

2 Rope Climbs (15ft)

2 Front Squats

2 Rope Climbs (15ft)

(use 70% of your 3 RM Front Squat for the cash out)

CLICK HERE to compare to 2.5.21

Community Notes:

Join us to cheer on our "masters" athletes as they head into the NO BULL CrossFit Games Online Qualifier this weekend.  Rich, Pam, Dana H, Dana D, Cate, Aimee and Jamie.

Friday 5/7 - 10:30 AM - 12:00 PM

Friday 5/7 - 1:00 PM - 3:00 PM

Saturday 5/8 7:00 AM - 9:00AM

Saturday 5/8 12:00 PM - 3:00 PM

Sunday 5/9 8:00 AM - 11:00 AM

Quote:

“Patience, persistence, and perspiration make an unbeatable combination for success.”

 ― Napoleon Hill

W.O.D. 5.5.21

 

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TEST DAY - RECORD RESULTS

FIGHT GONE BAD 

In this workout you move from each of five stations after a minute for three rounds. 

This is a five-minute round from which a one-minute break is allowed before repeating. 

 The stations are: 

 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 

2. Sumo deadlift high-pull: 75/55 pounds (Reps) 

3. Box Jump: 20" (Reps) 

4. Push-press: 75/55 pounds (Reps) 

5. Row: calories (Calories) 

Rest 1:00

 The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 

CLICK HERE to compare to 2.22.21

Community Notes:

Join us to cheer on our "masters" athletes as they head into the NO BULL CrossFit Games Online Qualifier this weekend.  Rich, Pam, Dana H, Dana D, Cate, Aimee and Jamie.

Friday 5/7 - 10:30 AM - 12:00 PM

Friday 5/7 - 1:00 PM - 3:00 PM

Saturday 5/8 7:00 AM - 9:00AM

Saturday 5/8 12:00 PM - 3:00 PM

Sunday 5/9 8:00 AM - 11:00 AM

Quote:

“If you work hard enough and assert yourself, and use your mind and imagination, you can shape the world to your desires.” 

― Malcolm Gladwell, Outliers

Ring Muscle Up Clinic

Join Aimee on Saturday 5/8 at 10:00 AM for a Ring Muscle Up Skill Clinic

 Cost $20- all are welcome

 If you are working towards a Ring Muscle Up or refining your technique, 

this hour long skill session is for you!

CLICK HERE to sign up today!