W.O.D. 1.12.17

CrossFit KOP

AMRAP in 15 Minutes:50 Calorie Row100 Overhead Squats 35/45#50 Box Jumps 20/24"Quote:“You Learn More From Failure Than From Success. Don’t Let It Stop You. Failure Builds Character.”- Unknown

2017-01-11 22:00:27  

W.O.D. 1.11.17

CrossFit KOP

EMOM for 4 Minutes4 Strict Pull-upsTEST DAY- RECORD RESULTSFran21-15-9 Thrusters (65/95#)Pull-upsQuote:“Don’t Let Yesterday Take Up Too Much Of Today.” -Will Rogers

2017-01-10 22:00:07  

W.O.D. 1.10.17

CrossFit KOP

5 Rounds for time of:15 Burpees50 Double UndersSkill:Take 10 Minutes to work on your Handstand skills.Handstand WalkHandstand Push-upFree-standing HandstandKicking up to the wallShoulder tapsQuote:“The Pessimist Sees Difficulty In Every Opportuni

2017-01-10 19:45:30  

W.O.D. 1.9.17

CrossFit KOP

Clean and Jerk1-1-1-1-1-1-1for time:Take 60% of your 1 RM Clean and Jerk and complete 10 reps (goal is touch and go!)Cash out:3 sets of 15 reps of GHD Sit-upsQuote:“The Way to Get Started Is To Quit Talking And Begin Doing.” -Walt Disney

2017-01-08 22:10:29  

Nutrition Challenge 2017

CrossFit KOP

AMRAP in 10 Minutes of:  9 Burpees  15 Medball cleans (14/20#)  21 Push Press (95/65)  Immediately following the AMRAP, take 15 minutes to get to your 1RM Front Squat.  CLICK HERE to compare to 1.

2017-01-08 21:43:42  

W.O.D. 1.8.17

CrossFit KOP

OPEN WORKOUT 16.4  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups  Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. t

2017-01-07 22:00:01  

W.O.D. 1.7.17

CrossFit KOP

Join us TODAY at 11:00AM for our FREE CrossFit Kids Day!All ages and abilities welcome!For time: 75/115 lb Squat Snatch, 10 reps 50 AB Mat Sit-ups 75/115 lb Squat Snatch, 8 reps 40 AB Mat Sit-ups 75/115 lb Squat Snat

2017-01-07 14:31:20  

W.O.D. 1.6.17

CrossFit KOP

Join us on Saturday at 11:00AM for our FREE CrossFit Kids Day!All ages and abilities welcome!For time:30 Wallballs 14/20# to 9/10 feetRow 2000M30 Wallballs 14/20 to 9/10 feetCommunity Notes:Join us on Sunday, 1/8 for our kick off to our Nutr

2017-01-06 19:19:48  

W.O.D. 1.5.17

CrossFit KOP

Join us on Saturday at 11:00AM for our FREE CrossFit Kids Day!All ages and abilities welcome!A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing

2017-01-05 22:30:03  

W.O.D. 1.4.17

CrossFit KOP

For time:20 Calories Air Bike10 Clean and Jerks (115/165#)20 Calories Aire BikeCommunity Notes:Join us on Saturday 1/7 at 11:00AM for our FREE CrossFit Kids Day!All ages and abilities welcome!Join us on Sunday, 1/8 for our kick off to our Nu

2017-01-03 22:00:09  

W.O.D. 1.3.17

CrossFit KOP

TEST DAY- RECORD RESULTS5 RM Back SquatThen, take 70% of your 5 RM and do one minute for max back squat reps!Cash out:for time:15 Kettlebell Swings (35/55#)20 Kettlebell Snatch  (10R/10L) (35/55#)30 BurpeesCommunity Notes:Join us on Saturday

2017-01-03 19:23:54  

W.O.D. 1.2.17

CrossFit KOP

Please tell a friend about our New On-Ramp Program for beginners, only $100, starts on 1/9! Click here to sign up today! Strength:4 Sets of 4 Strict Pull-upsWOD:All for time:Row 1000 Metersthen3 Rounds of:50 Double Unders15 Shoot Throughs15

2017-01-02 18:34:22  


CrossFit KOP

Thanks to all who made our first few Mobility classes a success!  This will be a monthly event with Shawna, upstairs in the Annex. Dates will be announced each month, this will count as a regular class. Mark your calendar... Join Sha

2017-01-01 22:05:04  

Athlete of the Month

CrossFit KOP

Congratulations Dan Faby!Hometown: Bel Air , MDCurrent Location: Jeffersonville, PAAge: 27Occupation: Field Engineer College: Widener UniversityHow long have you been a CrossFitter? 5 years (first 2.5 actual cross fitter)Did you ever play spor

2017-01-01 10:00:17  

W.O.D. 1.1.17

CrossFit KOP

We are CLOSED for New Year's DayModified Schedule, Monday, January 2nd:9:30am WOD (Free Babysitting) 12:15 Express 1:00pm Open Strength 3:30pm WOD 4:30pm WOD ...we will resume our normal schedule on 1/3Quote:"Life sh

2016-12-31 22:00:05  

Check in for Charity

CrossFit KOP

Thank you for all your check-in's for the Month of December, in addition to the toys and gifts we donated to the Montgomery County Office of Children and Youth. There were 281 "check-in's". The MCOCY has requested a gift card in lieu monetary don

2016-12-31 15:24:23  

W.O.D. 12.31.16

CrossFit KOP

JOIN US FOR A FREE WORKOUT TODAY!(Bring your Friends and Family)Teams of 4 complete these two mini AMRAPs:AMRAP in 10 Minutes10 Calories Air Bike15 Sit-ups***Rest 2 Minutes***AMRAP in 10 Minutes10 Box Jumps (20/24")10 Wallballs (14/20# to 9/10ft)

2016-12-31 14:26:35  

W.O.D. 12.29.16

CrossFit KOP

Snatch1-1-1-1-1-1-1Cash out:Tabata TimeSquat, Push Ups, Sit Ups20 seconds or work/10 seconds of rest - 8 consecutive intervals0 rest between rounds Score is total reps for all exercisesModified Weekend Schedule:Friday, December 30th 6:00am W

2016-12-30 21:02:00  

W.O.D. 12.30.16

CrossFit KOP

Partner WoD:All for time:30-20-10 reps of:RowBurpee30-20-10 reps of:Push Jerk (95/135#)Toes to Bar30-20-10 reps of:Thruster (95/135#)Ring Dip**One partner works at a time. Exercises must be done in the order listed. Reps listed are totals for the

2016-12-29 22:00:03  

W.O.D. 12.28.16

CrossFit KOP

For time:1000 Meter Row10 Clean and Jerks (95/135#)20 Pull-ups750 Meter Row10 Clean and Jerks (105/155#)20 Pull-ups500 Meter Row10 Clean and Jerks (135/205#)20 Pull-upsModified Weekend Schedule:Friday, December 30th 6:00am WOD7:00am WOD9:30a

2016-12-28 04:44:44  

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