8.11.24

CARDIO SUNDAY 

5 Rounds for time of:

40 Double Unders

30 Sit-ups

20 Push-ups

1000 M C2 Bike

Quote: 

The past is your lesson. The present is your gift. The future is your motivation.

8.10.24

 FREE FRIENDS AND FAMILY SATURDAY 

For Time with a Partner, Splitting work as Needed:

60 Deadlifts (155/225#)
10 Shuttle Runs (25' Down and Back)
40 Deadlifts (155/225#)
20 Shuttle Runs (25' Down and Back)
20 Deadlifts  (155/225#)
30 Shuttle Runs (25' Down and Back)

*Starting at 3:00, and every 3 minutes,  each Partner Complete 6 Burpee Pullups*

Quote: 

The lessons we learn from pain are the ones that make us the strongest.

8.9.24

For Time:

42 GHD Sit-ups

42 Calorie Ski

42 Hand Release Pushups

30 GHD Sit-ups

30 Calorie Ski

30 Hand Release Pushups

18 GHD Sit-ups

18 Calorie Ski

18 Hand Release Pushups

Cash Out:

Seated DB Shoulder Press

10-10-10 

Strict Pull-up

10-10-10

Quote:

 Life is a balance of holding on and letting go. 

- Rumi

8.8.24

 For Load: 

Deadlift
3-3-3-3-3

Cash Out: 

For Time:
2,000 Meter Row

Quote: 

Mistakes are a part of being human. Appreciate your mistakes for what they are: precious life lessons that can only be learned the hard way.

- Al Franken

8.7.24

5 Round for Time:

24 Air Squats 
16 Bar Facing Burpees
8 Shoulder to Overhead
4 Thrusters 

(105/155#) 

Quote: 

Experience is the teacher of all things. 

- Julius Caesar

8.6.24

For Time: 

400 Meter Run

30 Toes to Bar

200 Meter Run 

150 Double Unders 

200 Meter Run 

15 Bar Muscle Ups

400 Meter Run 

Quote: 

The only way to learn is to live.

- Paulo Coelho

8.5.24

 

TEST DAY - RECORD RESULTS 

"Holleyman" 

 30 Round for Time

 5 Wallball shots (14/20 # to 9/10 ft) 

 3 Handstand Push-ups 

1 Power Clean (155/225)

 CLICK HERE to compare to 3.20.24

 Quote: 

Life is a journey that must be traveled no matter how bad the roads and accommodations.

- Oliver Goldsmith

8.4.24

CARDIO SUNDAY 

For Time Partitioned Anyway:

100 Box Step Ups (20"/24")

250 Double Unders

5,000 Meter Row or 10,000 Meter C2 Bike

Quote: 

Coming together is a beginning. Keeping together is progress. Working together is a success.” – Henry Ford

8.3.24

FREE FRIENDS AND FAMILY 

With a Partner:

AMRAP 12: 

12/15 Calorie Row (Together)

15 Synchro Ab-Mat Sit Ups 

15 Synchro DB Snatches (35/50#) 

15 Synchro Ab-Mat Sit Ups

12/15 Calorie Row (Together)

Rest 3:00

For Time, Splitting Work:

60 Calorie Row 

60 Ab Mat Situps 

60 DB Snatches (35/50#) 

Quote: 

“Talent wins games, but teamwork and intelligence win championships.” – Michael Jordan

8.2.24

For Time: 

10-20-30-40

Wall Balls (20/30# to 9/10')

40-30-20-10

Med Ball Cleans (20/30#) 

Cash Out: 

For time accumulate:

30 Strict Pull-ups 

30 Strict Ring Dips 

(partition as needed)

Quote: 

“He who conquers himself is the mightiest warrior.” – Confucius

Athlete Spotlight - Yormen

Starting CrossFit 

4 Months After 

When did you start at CF KOP? 

I started March 26th, I have been a member for 4 months at CF KOP I have seen alot of success!

 

Tell us about what you have achieved so far! 

Since I started I have lost 20 pounds! Apart from exercising I am on a diet, I eat well and have a caloric deficit. I have gained a lot of strength and have been able to define my waist and I will continue working on my body. 

What current goals do you have? Now I want to do the muscle up and define my whole body!I prefer having a slim athletic body. 

 What is your favorite part of CrossFit? My favorite part of CF is that I can do it in a short time of the day. I like that the trainers are always attentive and they are all very friendly and nice. 

What brought you in our doors? Was it hard to get started? For me it was difficult to start. First because I don't speak fluent English, sometimes I understand, sometimes I don't!

Secondly because I am an immigrant and I am here alone, I depend on myself for everything. I have lived near the gym for over a year and have always wanted to go. I had to carve out time to dedicate to working on my health. 

I love CrossFit! I love it! I recommend everyone to practice it to improve their health and mood through exercise.