Kathy Kopf

Kathy Kopf

Kathy Kopf is a model citizen sure and even model citizens require change in their lives. When Kathy began at CFG she spoke one possibility into existence, "I choose to resemble Mrs. Obama before my school reunion!" Freaking awesome! Muscle building rather than weight loss has been her main goal. She has just had her reunion. Tell me if I am wrong, and with the utmost respect to Mrs. Obama, Kathy you are an upgrade and have surpassed your goal. Muscle is what she desired and muscle is what she has. It just goes to show you that desire combined with integrity, and the power of choice creates amazing possibilities into reality. As her physical prowess will always remain important to her Kathy is continuing to speak other beautiful value adding additions into this world. Kathy has become a master at creating value in her family, relationships, and in her entire space. I and many others have a lot to learn from this outstanding woman join me in the study and listening of her life.

Brett P. Lark

CrossFit Generate

Tuesday July 26

Warm Up

200 m Run

100 Jump Rope

20 Ring Dips

WOD

"BARBARA"

5 Rounds for time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest for 3 min (Subtract 12 min from time)

Fininsh

Roll Out

Monday July 25

Warm Up

40 Squats

30 Pull Ups

50 Sit Ups

WOD

10 Weighted Lunges (25/10)

10 HSPU

20 Weighted Lunges (25/10)

20 Push Ups

20 Weighted Lunges (25/10)

10 HSPU

10 Weighted Lunges (25/10)

Finish

500 m Row for Time

Friday July 22

Warm Up

Bear Crawl 30 m 

10 Inch Worms

20 Push Ups

WOD

For Time

1000 m Row

Finish

250 Jump Rope For Time

Stretch

Thursday July 21

Warm up

25 Push Ups

10 Sitting Knees to Chest

8 Tumbles

500 m Row (For Time)

WOD

"DANNY"

AMRAP 20 MIN

30 Box Jumps

20 Push Press (115/80)

30 Pull Ups

Finish

Roll Out and Stretch


RESULTS

ROBIN B.     4 ROUNDS
GYLA           4 ROUNDS

Wednesday July 20

Warm Up

200 m Run

Level 1 Testing

50 Squats in a Row (Rest no more than 2 sec)

10 Push Ups

30 Sit Ups

WOD

"ELIZABETH"

21     15       9

Squat Cleans

Ring Dips

Finish

Static Hang as long as Possible:  Goal = at least 30 seconds for Level Testing

Tuesday July 19

Warm Up

200 Jump Rope

20 Pull Ups

30 Sit Ups

40 Squats

MAX Time L - Sit

WOD

"HELEN"

400 m Run

21 KB Swings

12 Pull Ups

Finish

Max Rep Push Ups

Monday July 18

Warm Up

200 m Run

30 Ring Dips

20 Ring Rows

MAX Press

WOD

"ANGIE"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Finish

250 m Row For Time

Saturday July 16

Warm Up

40 Squats

200 m Run

30  Sit Ups

WOD

30 Pull Ups

40 Sit Ups

50 Push Ups

40 Sit Ups

30 Pull Ups

Finish

Roll Out

Friday July 15

Warm Up

400 m Row
40 Sit Ups

30 Push Ups

20 Pull Ups

WOD

"LYNNE"

5 Rounds For Reps

Bench Press (BW)

Pull Ups

P. 69

Finish

MAX Deadlift P 102

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Thursday July 14

Warm Up

400 m Run

40 Sit Ups

30 Push Ups

WOD

"ROSA"

5 Rounds For Time

10 HSPU

400 m Run

P. 70

Finish

Max Rep Push Ups P. 110

Wednesday July 13

Warm Up

250 m Row

20 m Bear Crawl

Stretch (on your own)

MAX Time Handstand Hold P. 112

WOD

MAX Push Press

5 - 4 - 3 - 3 - 3

Finish

Max Repetition Ring Dips P. 110

Tuesday July 12

Warm Up

Row 250 m

20 m Bear Crawl

Stretch On Your Own

MAX TIME PLANCHE

WOD

"JONESWORTHY"

6 Rounds For Time (Reps Given for Each Round)

Squat            80 - 64 - 50 - 32 - 16 - 8

KB Swing     40 - 32 - 25 - 16 -  8 - 4

Pull Ups        20 - 16 - 12 -   8 -  4 - 2

Finish

Stretch

Roll Out

Monday July 11

Warm Up

50 Sit Ups

500 Jump Ropes

WOD

3 Rounds

10 Rings Rows

20 Weighted Lunges (35/20)

40 Push Ups

400 m Run

Finish

Splits Work / and  Goal Work

Tuesday July 5

Warm Up

20 Push Ups

30 Squats

50 Sit Ups

WOD

21     15       9

• Squat Clean (135/95 from the ground every time)
• Clapping Push Ups

Finish

Bench Press 3 - 3 - 3

Monday July 4

Warm Up

200 m Run

40 Sit Ups

20 Lunges

WOD

3 Rounds

10 HSPU

30 Pull Ups

5 Front Squats

Finish

1000m Row

Thursday June 30

Warm Up

400 m Run

20 Push Ups

20 Reverse Pulls

WOD

AMRAP for 20 min

7 HSPU

12 L-Pull Ups

Finish

400 m Run for Time

Wednesday June 29

Warm Up

250 m Row

30 Push Ups

1 min Bridge

Pre WOD

Tabata 8 Round

Sit Ups

WOD

Deadlift

5 - 4 - 3 - 3

Finish

Roll Out

Tuesday June 28

Warm Up

200 m Run

30 Sit Ups

20 Pull Ups

20 Push Ups

WOD

3 Rounds

10 Reverse Pulls

20 Leg Lifts

10 HSPU

Fiinish

Front Squat 4 - 5

Monday June 27

Warm Up

200 m Run

200 Jump Rope

30 Sit Ups

20 Dips

WOD

TABATA Something Else (8 Rounds)

Pull Ups

Push Ups

Sit Ups

Squats

Finish

Bench Press 3-3

Saturday June 25

Warm Up

40 Sit ups

20 Pull Ups

200 m Run

WOD

3 Rounds

100 m Run

50 Jump Rope

100 m Run

20 Push Ups

Finish

Sturetch

Friday June 24

Warm Up

250 m Row

40 Sit Ups

Pre WOD Clean Work

 WOD

3 Rounds

5 Cleans (135/ 95)

20 Sit Ups

10 Double Unders

Finish

500 m Row For Time

Thursday June 23

Warm Up

500 m Row

30 Squats

30 Sit Ups

WOD

32       25       18

Dips

Pull Ups

Finish

No Finish

Tuesday June 21

Warm Up

WOD

3 Rounds

20 Weighted Lunges (45/25)

Push Ups

Finish

Partner Stretch

5 min Goal Work

Monday June 20

Warm Up

20 Bear Jumps

200 m Run

30 Push Ups

WOD

21 15 9

Deadlift (315/205)

Box Jump (30"/24")

FInish

50 Push Ups for Time

Saturday June 18

Warm Up

200 m Run

30 Sit Ups

20 Lunges

WOD

21 15 9

Pull Ups

Push Ups

Finish

Partner Stretching

Friday June 17

Warm Up

30 Squats

50 Sit Ups

20 Pull Ups

WOD

10 Burpees

         200 m Run

20 Push Ups

         200 m Run

30 Burpees

         200 m Run

20 Push Ups

         200 m Run

10 Burpees

Finish

Partner Stretching

Thursday June 16

Warm Up

30 Lunges

20 m Bear Crawl

10 HSPU

WOD

5 Rounds

6 Overhead Squats

Rest 1 min

Finish

Roll Out

5 min of Goal Work

Wendnesday June 15

Warm Up

200 m Run

WOD

21/0             15/0               9/0

Ring Dips

Jump Rope

Finish

Roll Out

5 min of Working on Goals

Foundations Workout

3 Rounds

30 Sit Ups

50 Jump Rope

5 Push Press

Side Workout 

20 Burpees FOR TIME

Tuesday June 14

Warm Up

200 m Run

30 Sit Ups

20 Pull Ups

WOD

MAX

Deadlift

5-5-3-3

Finish

Roll Out

5 min Goal Work

Monday June 13

Warm Up

100 Jump Rope

30 Sit Ups

30 High Knees

WOD

3 Rounds

20 Leg Lifts

20 Pull Ups

400 m Run

Finish

Roll Out

 Foundations Workout

CINDY

AMRAP for 10 min

5 Pull Ups

10 Push Ups

15 Squats

Saturday June 11

Warm Up

200 m Run

40 Sit Ups

WOD

2 Rounds

200 m Run

30 Push Ups

200 m Run

40 Squats

200 m Run

20 Pull Ups

Finish

No Finish Today

Friday June 10

Warm Up

25 Leg Lifts

2 min Planque

WOD

3 Rounds

40 Sit Ups

25 Push Ups

Finish

1000 m Row for Time

Thursday June 9 "Wake Up!"

Warm Up

30 Squats

20 Push ups

10 HSPU 

"Wake Up!"

10-9-8-7-6-5-4-3-2-1 for time of:

                       Dips

                       Overhead squats, 95 lbs (65 lbs)

Finish

250 Jump Rope for Time

Wednesday June 8

Warm Up

10 m Bear Crawl

30 Sit Ups

50 Jump Rope

3 rounds for time of:

12 Power Snatch (75/55)

24 Double-Unders

Finish

Roll Out

Tuesday June 7

Warm Up

40 Squats

30 Lunges

20 Pull Ups

"Lily"

21       15       9     Rep rounds of:

                        Hand Stand Push-ups


                        Pull - ups

Finish

50 Push Ups for Time

Monday June 6

 Warm Up

500 m Row

30 Push Ups

50 Jump Rope

WOD 

"ANNIE"

50    40    30    20    10

Double Unders and Sit Ups

Finish

MAX Planque