3.1.23

TEST DAY - RECORD RESULTS

3 RM Push Press 

Cash out:

AMRAP in 8 Minutes:

8 Box Jumps (20/24")

10 Push Press (use 50% of 3 RM)

12 Kettlebell Swings (35/53#)

20 Double Unders

Community Notes:

One more week of the CrossFit Games OPEN!

Join us on Friday night (3/3 at 4:30 PM) for a PARTY celebrating everyones accomplishments, successes and the end of the OPEN, bring some drinks or snacks to share! We will provide Pizza!

Quote: 

"Always do right. It will gratify some people and astonish the rest." -- Mark Twain

2.28.23

All for time:

42/60 calorie row 

 then… 

 21-15-9-3: 

Toes-to-bars 

DB box step-ups (20/24 in) (35/50 lb) 

Alternating DB snatches (35/50 lb) 

 then… 

 42/60 calorie row 

 (Use a single DB for step-ups and DB snatches)

Community Notes:

One more week of the CrossFit Games OPEN!

Join us on Friday night (3/3 at 4:30 PM) for a PARTY celebrating everyones accomplishments, successes and the end of the OPEN, bring some drinks or snacks to share! We will provide Pizza!

Quote: 

"Nearly all men can stand adversity, but if you want to test a man's character, give him power." 

 -- Abraham Lincoln

2.27.23

Back Squat 

5-5-5-5-5

AMRAP in 6 Minutes:

9 Back Squats (95/135#)

6 Strict HSPU 

(back squat in the amrap is taken from the floor)

Community Notes:

One more week of the CrossFit Games OPEN!

Join us on Friday night (3/3 at 4:30 PM) for a PARTY celebrating everyones accomplishments, successes and the end of the OPEN, bring some drinks or snacks to share! We will provide Pizza!

Quote: 

"People don't care how much you know--until they know how much you care." 

 -- John C. Maxwell

Coach Development Program

We are hosting a 3 Day Coach Development Program at CFKOP (March 27/28/29)

CLICK HERE to read more about the program.

In the Coach Development Program participants are immersed in the day-to-day operations of a CrossFit affiliate and provided a unique opportunity to shadow and learn from some of CrossFit’s most successful affiliates and coaches. An intensive three or one day program designed for trainers at all levels, the program is open to no more than four people for any given session, allowing staff members to assess each participant’s individual needs and interests to create a customized learning experience. Through workshops, lectures and peer discussion attendees will dramatically improve their coaching skills as they observe experienced coaches at work, develop lesson plans and lead classes. The longtime affiliate owners/head coaches who lead the course provide constant feedback, analysis and suggestions for improvement. Beyond coaching and running classes, participants will have the opportunity to take part in the day-to-day operation of the affiliate, learning about program development and implementation, leadership, business practices and long-term planning. Upon completion of the Coach Development Program trainers will return to their home affiliates with a fresh sense of purpose and new perspectives for how to train clients and run their businesses.

2.26.23

CARDIO SUNDAY

For time:

(Partition as needed)

 300 Double Unders

1750/2000 M Row

1 Mile Run

100 Sit-ups

Quote:

“All our dreams can come true if we have the courage to pursue them.”

 – Walt Disney

Congratulations to Ryan and Laura

Congratulations to Ryan and Laura on the birth of Kinsley Marie.

Say hello to this new CrossFitter, born on 2/21 weighing in at 5 lbs 2 oz and 19" long. She's so precious, congratulations!

 

2.25.23

For time:

21-15-9 reps of: 

Deadlift (155/225#)

Overhead squat (95/135#)

Calorie Ski Erg

Quote: 

“Aim for the moon. If you miss, you may hit a star.” – W. Clement Stone

2.24.23- OPEN 23.2 (A/B)

23.2A: 

 Complete as many reps as possible in 15 minutes of: 

 5 burpee pull-ups 

10 shuttle runs 

(1 rep = 25 ft out/25 ft back) 

*Add 5 burpee pull-ups after each round. 

 

23.2B: 

Immediately following 23.2A, athletes will have 5 minutes to establish: 

1-rep-max thruster (from the floor)

CLICK HERE to review the score card and standards.

Quote: 

“If you want something you’ve never had, you must be willing to do something you’ve never done.”

 – Thomas Jefferson

23.1 OPEN Scores

23.1 scores in the books! 

Congratulations Red Team!!! 

Scores and rankings below:

Overall high score- 

Lauren Taylor 

Red Team - 3246 pts (25 of 27 participants) 

Black Team - 2819 pts (23 of 25 participants) 

Top 10 ATHLETES 

(Overall and 23.1) 

1) Lauren T. 

2) Jeff P. 

3) Remer 

4) Rich A. 

5) Erin M. 

6) Carl B. 

7) Cate 

6)Aimee 

9) Pam 

10) Colette Z. 

Top 5 FEMALE Athletes 

1) Lauren T. 

2) Erin M. 

3) Cate 

4) Aimee 

5) Pam Top 5 

Top 5 MALE Athletes 

1) Jeff P. 

2) Remer 

3) Rich A. 

4) Carl B. 

5) Panos

CLICK HERE to access the spreadsheet

2.23.23

For time with a Partner:

1600 M Run

800 M Run with a Sandbag

1600 M Run

- split the carry as needed, choose sandbag based on level and ability-

Quote: 

“Believe you can and you’re halfway there.” 

– Theodore Roosevelt

2.22.23

TEST DAY - RECORD RESULTS

Death by Burpee/ Wallball

This workout runs every minute on the minute for 30 minutes. 

Start with one rep of each movement on the first minute, then add one rep every minute thereafter. 

Example: 

Minute One: 1 Burpee, 1 Wallball 

Minute Two:  2 Burpees, 2 Wallballs

 Minute Three: 3 Burpees, 3 Wallballs

Minute Four: 4 Burpees, 4 Wallballs etc ... 

Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD.

Quote: 

“Action is the foundational key to all success.” 

– Pablo Picasso