CrossFit KoP Updates

 CrossFit KoP UPDATES:

Fall is ALMOST HERE...but our fall schedule at CrossFit KoP begins next Monday 8/30. CLICK HERE to sign up for classes.

Some additions are 6:30 PM Monday -> Thurs 9:30 AM Monday 7:00 AM Saturday 9:00 AM Sunday

ALSO NOTE---->On Labor Day Monday 9/6 we will be running a FREE FRIENDS and FAMILY team workout at 10 AM. Make sure to sign up in MindBody, no experience necessary. 

CrossFit Kids ---> 10 AM Saturday session 6 years - 11 years begins on 9/18 and runs on the following dates 9/18, 9/25, 10/2, 10/23, 10/30, 11/6, 11/13, 11/20.

Classes on 9/11 and 9/12 will be held at the Lyons DEN! 555 w. Beidler Rd. KoP 

Barbells for Boobs fundraiser will be held on 10/7...don't forget to register and donate, we will be working on team shirts too!

Stay posted for details on our FIRST COMPETITION back 11/6, M/F teams, with the following divisions, RX, Scaled, Masters 40-50 and 50-60 years.

W.O.D. 8.27.21

 For time with a Partner:

150 Kettlebell Swings (35/53#)

1 Mile Run

150 Kettlebell Swings (35/53#)

*Run at the same time with your partner

Quote:

“Champions keep playing until they get it right.” 

– Billie Jean King

W.O.D. 8.26.21

 TEST DAY - RECORD RESULTS

"Barbara" 

 Five rounds, each for time of: 

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Squats 

 Rest precisely three minutes between each round. 

Record total time for all rounds including rest.

CLICK HERE to compare to (2.12.21)

CLICK HERE to compare to (5.19.21)

Quote:

“You have to expect things of yourself before you can do them.” 

 – Michael Jordan

W.O.D. 8.25.21

 For time:

20 ft Handstand Walk

30 GHD Sit-ups

40 Alternating Dumbbell Snatch (35/50#)

50 Dumbbell Push Press (35/50#)

40 Alternating Dumbbell Snatch (35/50#)

30 GHD Sit-ups

20 ft Handstand Walk 

Quote:

"The only way to prove that you're a good sport is to lose."

- Ernie Banks

W.O.D. 8.24.21

 Overhead Squat 

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

Cash out:

3 Rounds for time of:

10 Overhead Squats (95/135#)

50 Double Unders

Quote:

“A trophy carries dust. Memories last forever.” 

– Mary Lou Retton

W.O.D. 8.23.21

 AMRAP in 15 Minutes:

6...9...12...15... reps of:

Calorie Row

Wallballs (14/20 to 9/10 ft)

Cash out: 

SKILL TEST - RECORD RESULTS

Max Calories on the Air Bike in 1 Minute

Quote:

“Only he who can see the invisible can do the impossible.” 

– Frank L. Gaines

NEW FALL SCHEDULE

 

Join us for our new fall schedule, it starts on 8/30!!!

W.O.D. 8.22.21

 CARDIO AT HOME!

3 Rounds for time of:

500 Meter Row or 120 Double Unders

400 Meter Run 

Rest 3:00

Quote:

"What poison is to food, self-pity is to life."

- Oliver C Wilson

W.O.D. 8.21.21

AMRAP in 20 Minutes:

2 Rope Climbs 15ft 

20 Alternating Single Leg Squats 

40 Double Unders

 Quote:

"If men could regard the events of their own lives with more open minds they would frequently discover that they did not really desire the things they failed to obtain."

-Andre Maurois

W.O.D. 8.20.21

 Bench Press

5-5-5-5-5

* in between sets complete 10 Strict Pull-ups and 10 Step-ups 25/30#

Quote:

"To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly."

-Henri Bergson

W.O.D. 8.19.21

7 Rounds for time of:

2 Ring Muscle Ups

4 Wall Walks

8 Power Cleans (95/135#)

12 Back Squats (95/135#)

Quote:

"Maybe one day we will be glad to remember even these hardships."

-Virgil