10.1.24

5 Rounds for time of:

200 Meter Run

6 Clean and Jerks (125/185#)

Quote: 

“Life shrinks or expands in proportion to one’s courage.” – Anais Nin

9.30.24

 TEST DAY- RECORD RESULTS

"Candy" 

 5 rounds for time of:

20 Pull-ups 

40 Push-ups 

60 Squats

CLICK HERE to compare to 1.19.24

CLICK HERE to compare to 6.3.24

Quote: 

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So, throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, Dream, Discover.” – Mark Twain

9.29.24

CARDIO SUNDAY 

5 Rounds for time of:

20 Cal Ski Erg

30 Cal Air Bike

40 Cal Row 

Quote: 

“Whether you think you can or you think you can’t, you’re right.” – Henry Ford

9.28.24

PARTNER SATURDAY - BRING A FRIEND FOR FREE

3 rounds for time with a partner: 

30 Squat Cleans (65/95 lb) 

30 Toes to Bar

800-M run 

(Athletes run together and break up the Cleans and Toes to Bar as needed)

Quote: 

“The first step to getting what you want is to have the courage to get rid of what you don’t.” – Zig Ziglar

KOP October Strong

Starting October 1st we will offer two accessory workouts (aka Extra Credit) programmed each week to do after class or during free time. 

Workouts will be written on the board each week. 

Write your name when/ if you complete them for extra credit, you can choose to complete one or both of the workouts. 

Week 1: 

Workout 1: 

3x 20/20 Bulgarian Split Squat (bodyweight) 

3x 8-10 Seated DB Shoulder Press (Z Press) 

Accumulate :60 Hollow Hold 

Workout 2: 

3x15 DB RDLs (2xDB) 

3x8-10 Strict Pull-ups (use bands as needed) 

Accumulate 2:00 Wall Squat Hold

9.27.24

AMRAP in 20 Minutes:

100 Calorie Row

75 Sit-ups 

50 Pull-ups

(athletes choice GHD or AB-Mat Sit-ups)

Quote: 

“Nothing is impossible. The word itself says ‘I’m possible!’” – Audrey Hepburn

9.26.24

Snatch 

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

Cash out:

AMRAP in 7:

1-2-3-4... etc

Wallwalk

Power Snatch (75/115#)

Quote: 

“Too many of us are not living our dreams because we are living our fears.” – Les Brown

9.25.24

For time:

50 Double Unders

40 Wallballs (14/20# to 9/10ft)

30 Box Jumps (20/24#)

20 Shoulder to Overhead (95/135#)

10 Bar Muscle Ups

20 Shoulder to Overhead (95/135#)

30 Box Jumps (20/24#)

40 Wallballs (14/20# to 9/10ft)

50 Double Unders

Quote: 

“Everything you’ve ever wanted is on the other side of fear.” – George Addair

Congratulations Lauren

 

Congratulations on your incredible achievement Lauren—2nd fittest in the world at the Adaptive CrossFit Games in the Moderate Neuromuscular Division! 🥈 

Your journey has been nothing short of inspiring. Despite the adversity and challenges you’ve faced since your accident in 2020, you’ve shown the world that determination and heart can overcome anything. Your relentless dedication to training and consistency is remarkable.  

We are so proud of you!

9.24.24

TEST DAY - RECORD RESULTS 

 20 RM Back Squat

CLICK HERE to compare to 1.29.24 

CLICK HERE to compare to 5.22.24

Cash out:

4 Rounds for time with a Partner:

31 Back Squats (95/135 lb) 

12 Power Cleans (95/135 lb) 

Quote:

“No one changes the world who isn’t obsessed.” – Billie Jean King

9.23.24

For total reps/calories: 

3:00 Sumo-deadlift High Pulls (65/95#)

3:00 Sandbag Ground to Over the Shoulder (100/150#) 

3:00 Slamballs (20/30#)

3:00 Calories Ski Erg

Rest 1:00

2:00 Sumo-deadlift High Pulls (65/95#)

2:00 Sandbag Ground to Over the Shoulder (100/150#) 

2:00 Slamballs (20/30#)

2:00 Calories Ski Erg

Rest 1:00

1:00 Sumo-deadlift High Pulls (65/95#)

1:00 Sandbag Ground to Over the Shoulder (100/150#) 

1:00 Slamballs (20/30#)

1:00 Calories Ski Erg 

Quote:

“When I write a goal down – and I truly write them down – it becomes a part of me. That’s a contract that I sign with myself to say, ‘I don’t care what happens – I’m going to stay on this path. I’m going to try and see this through; I’m going to give it my best shot, my best effort.’ – Gail Devers