W.O.D. 11.1.14

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... 

4 Rounds for time of: 
10 Clean and Jerks 95#/65# 
20 Pull-ups 
50 Sit-ups 
400M Run

Do what you feel in your heart to be right–for you’ll be criticized anyway.
—Eleanor Roosevelt


W.O.D. 10.31.14

Come in Costume Today! Happy Halloween!!

Overhead Squat

Overhead Squat @ 70% of your 1RM

Community Notes:
Join us on Saturday for the WOLVERINE!

The challenge of leadership is to be strong, but not rude; be kind, but not weak; be bold, but not bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.
—Jim Rohn



W.O.D. 10.30.14

 University of Texas at Austin 2014 Commencement Address by Admiral William H. McRaven- Inspiring, Motivational and worth the 20 minutes to watch

For time:
500 Meter Row
21 Clean and Jerks (95/135#)
500 Meter Row
21 Clean and Jerks (95/135#)
500 Meter Row

Community Notes:
Don't forget to dress up tomorrow!

A leader is a dealer in hope.
—Napoleon Bonaparte


 Dinner at CrossFit?


W.O.D. 10.29.14

Burpees and Kettlebell swings

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 KBS 
Minute Two: 2 Burpees, 2 KBS 
Minute Three: 3 Burpees, 3 KBS 
Minute Four: 4 Burpees, 4 KBS 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 of each exercise and adding up again. Your total number of reps (for all 30 minutes) is your final score for this WOD.

Community Notes:
Join us for COSTUME day on "Halloween" Friday 10/31, best costume wins some KoP Gear.

THE WOLVERINE (our house WOD) will be happening on Saturday 11/1...Get your name on the board.  

Achieving life is not the equivalent of avoiding death.
-Ayn Rand


W.O.D. 10.28.14

"The BEAR Complex"

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.
Click here to view the past "Bear" results.

Bear Complex WOD [wmv][mov]
Rob Orlando, 200 lb Bear [wmv][mov]

*Make sure to take a few minutes to watch the Bear Complex video if you have never executed this WOD before. It will help you in class!

Review your goals twice every day in order to be focused on achieving them.
-Les Brown


W.O.D. 10.27.14

Nothing makes us more proud of our athletes then seeing them reach goals.  We love the pride they take when they get on the leaderboard. Congratulations Rachel!

Take 20 Minutes to get to a 2 RM Hang Squat Clean


"Row Row Row your Boat"--Partner WOD 
10 Minute AMRAP
250M Row
Max Goblet Squats (35/55#)

 One partner Rows 250M while the other does Goblet Squats (35/55#). Athletes will rotate when "Athlete A" comes off the rower. The total score of the team will be Max number of Goblet Squats completed in 10 Minutes.

There is simply no substitute for hard work when it comes to achieving success.
-Heather Bresch


NEW Camo sweatshirts!!! 55$ Get 'em before they are gone!


W.O.D. 10.26.14

1000 meter row 
45 pound Thruster, 50 reps 
30 pull-ups

“No man will make a great leader who wants to do it all himself, or to get all the credit for doing it.” – Andrew Carnegie

Events for the week...and then some

Our NEW Sweatshirts have arrived, $55 look for them in the store next week!

Friday, 10/31 - Costume Day - Best Costume gets some FREE gear from the KoP Store.

Saturday, 11/1- The Wolverine - Come try your luck at our "house" WOD and get your name on the board under the Red wolverine t-shirt at the gym. For all you endurance (and AB) junkies this is the WOD to come to!

Tuesday, 11/4 - We are ADDING A CLASS, 7am CrossFit W.O.D. with Coach Paul. That means we now have 7am options M-F! Mon,Tue, Thu, Fri WOD and Wed Open Strength (runs 6:30-8am, come at any time during the session to work on lifts, accessories, skills or strength programs!) 

What is the WOLVERINE anyway??

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... 

4 Rounds for time of: 
10 Clean and Jerks 95#/65# 
20 Pull-ups 
50 Sit-ups 
400M Run

If you aren't already a member of our FB community page make sure to sign up today, we communicate a lot of events, videos, recipes and general "fun" photos through this vehicle. 



W.O.D. 10.25.14

Judgement day

CrossFit Total

1 RM on Back Squat, Shoulder Press, Deadlift

Total weight for all three lifts is the score.

You will complete warm-up sets prior to the 1RM attempts, but athletes only get 3 official attempts to get a 1RM. The order of the lifts must be as stated above.

Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

“A man who wants to lead the orchestra must turn his back on the crowd.” 
– Max Lucado


W.O.D. 10.24.14

Intensity in Judging...

Complete in order: 
You can break into whatever sets you need to finish the 100 of each movement, but you must go in order. 

100 Pull-ups
100 Push-up 
100 Sit-ups 
100 Squats

(For newer athletes the total reps can be scaled)

“You don’t lead by pointing and telling people some place to go. You lead by going to that place and making a case.” 
– Ken Kesey


...to Kim G. and Steve on the birth of Hannah Kathryn, she was born today weighing in at 5 pounds, 4 ounces length 19.5"---Mom and baby are doing well, Kim CrossFitted throughout her entire pregnancy. Join us in welcoming the latest baby to the CFKoP Community! Congratulations.