10.31.24

 For Time:

30 Calorie Ski

30 DB Bench

60 Double Unders

30 Calorie Ski

25 DB Bench

60 Double Unders

30 Calorie Ski

20 DB Bench

60 Double Unders

(2 Dumbbells x 35/50#) 

Quote: 

“Our bodies are our gardens; our wills are our gardeners.”

 – William Shakespeare

10.30.24

Clean and Jerk 

1-1-1-1-1-1-1

Cash Out:

With a Partner:
100 Calorie Air Bike
*Partner #1 holds plank while partner #2 bikes*

Quote:

 “What most people don’t realize is that food is not just calories; it’s information. It actually contains messages that connect to every cell in the body.” 

– Dr. Mark Hyman

10.29.24

AMRAP in 20 Minutes:

400 Meter Run 
50' DB Front Rack Walking Lunge (2x 35/50#)
25 DB Snatches (35/50#) 

Quote: 

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” 

– Ann Wigmore

10.28.24

Complete all for time:

1 Round of:

24 Chest to Bar Pull-ups

24 GHD Sit-ups

24 Calorie Row 

2 Rounds of:

16 Chest to Bar Pull-ups

16 GHD Sit-ups
16 Calorie Row

3 Rounds of:

8 Chest to Bar Pull-ups

8 GHD Sit-ups
8 Calorie Row 

Quote:

“Let food be your medicine and medicine be your food.” 

– Hippocrates

10.27.24

CARDIO SUNDAY 

EMOM for 40 Minutes:

Min 1: 10/12 Calorie Air Bike
Min 2: 12 DB Box Step Ups (2x35/50 to 20/24") 
Min 3: 4 Wall Walks 
Min 4:. 15 Burpees 
Min 5: Rest

Quote:
"The three-pound organ in your skull - with its pink consistency of Jell-o - is an alien kind of computational material. It is composed of miniaturized, self-configuring parts, and it vastly outstrips anything we've dreamt of building."
-David Eagleman

10.26.24

WOLVERINE

 (the CrossFit KOP House workout!)

 6 Rounds for time of:
 10 Clean and Jerks 135#/95#
 20 Pull-ups
 100 Sit-ups
 1 Lyons Loop Run (approx 600M)

 or the... THE WOLVERINE CUB:
 4 Rounds for time of:
 10 Clean and Jerks 95#/65#
 20 Pull-ups
 50 Sit-ups
 400M Run

 
or... GRAB A PARTNER - BRING A FRIEND FOR FREE 
and complete the work together!
 

Community Notes:
Join us TODAY for our Annual Halloween house workout, the WOLVERINE at 9 AM! Take on our "House WOD" Wolverine, Partner Wolverine or the Wolverine Club. Wear your costume to the WOD!

 Quote:
"I pray to be like the ocean, with soft currents, maybe waves at times. More and more, I want the consistency rather than the highs and the lows."

-Drew Barrymore

CHAD 1000X

 

CLICK HERE to register for CHAD 

Join us on November 11th in all Classes for CHAD 1000X

"CHAD" 

(RX)

For time: 

1000 Box Step Ups 

 (35/45# to a 20" box) 

 

(Intermediate)

For time: 

1000 Box Step Ups 

 (20/30# to a 20" box) 

(Beginner)

For time:

500 Box Step Ups

(your choice 20"/17"/13"11")

 Chad1000X (1000 step ups for time) will honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD.  

Complete this workout to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.” It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, or the volume of step ups -->>  it's about supporting our veterans who have invisible wounds and giving back to our community. 

Use the link above to register and donate to the Step UP Foundation. 

CLICK HERE to learn more about the Step UP Foundation. 

Coaches Notes: Bring a backpack or weight vest to use for this workout on 11/11 and we can fill it with the appropriate weight for you. 

10.25.24

3 Rounds 

500 Meter Row 
Rest :60
400 Meter Row
Rest: 45 
300 Meter Row
Rest :30
200 Meter Row 
Rest :15 
100 Meter Row 
Rest 2:00

(record slowest set)

Cash Out: 
In as few sets as possible, complete: 

200 Double Unders 

Quote: 
"But change must always be balanced with some degree of consistency."
- Ron D. Burton

10.24.24

TEST DAY - RECORD RESULTS

"Karen"

150 Wall Balls for time
(14/20# to 9/10') 

 CLICK HERE to compare to 6.20.24

CLICK HERE to compare to 2.20.24

Cash Out: 
Max Distance HSW
or
HSW Skill Practice 

Quote:
"Like anything worth doing in life, happiness takes time and patience and consistency."
-Mark Manson

10.23.24

5 Round for time of:

4 Ring Muscle Ups
6 Sandbag Cleans (Ground to over the Shoulder) (100/150#)
12 Burpees Over Sandbag 

 Quote:
"With consistency and reps and routine you're going to achieve your goals and get where you want to be."
- Mandy Rose

10.22.24

All for time: 

Buy In: 800 Meter Run

Directly into:
3 Rounds of:
16 Hang Power Snatches (65/95#)
20 Calorie Ski 
24 Alternating Back Rack Lunges (65/95#)

Quote:
"It's not all about talent. It's about dependability, consistency, and being able to improve. If you work hard and you're coachable, and you understand what you need to do, you can improve."
-Bill Belichick