Monday, April 23rd, 2018 WOD

Starts Wednesday, April 25th, 6:30 pm

In 6 Minutes:
Deficit Clean Deadlift (use 10lbs or 15lbs plates to create the deficit) 3-2-1

-2 Minutes break/transition time, into-

On The Minute (5 Minutes) *with the 1 rep weight found above
1 Deficit Clean Deadlift + 1 Clean Deadlift
*after the Deficit Clean DL, step back off of the plates and roll the bar back into position for the Clean DL.


Dumbbell thrusters

Rx: 35/25
L3: 30/20
L2: 25/15
L1: 20/10

Saturday, April 21st, 2018 WOD

“Murph” Prep!!
Today’s workout is going to be a fun workout. On paper, it looks challenging. Remember this, CrossFit workouts are universally scalable for all levels. If what is prescribed (Rx) is too much for you to safely handle due to physical abilities, modify as needed. In today’s case, shortening distance, intensities, or repetitions are methods of scaling.

Every year the CrossFit Community celebrates the service of Michael Murphy by completing “Murph” on Memorial Day. This year, we plan to do the same on Monday, May 28th.

Improve yourself better than the day before.

“Murph” 2017

AMRAP 35 mins

800m Run
25 Man Makers (40/25)
800m Run
25 Pull-Ups
800m Run
800m Run

Friday, April 20th, 2018 WOD

Join this guy and many other KSCFam for Mike’s ‘See you soon’ party, 7 pm @ Abigail’s on 3rd Street.

“Rack City”
For Time:

10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

L3: 135/95
L2: 115/85
L1: 105/75

Thursday, April 19th, 2018 WOD


Superset (2 sets):
Toe Pulls (12-15 reps)
Strict HS Push ups: X 3-5 reps @ tempo 30X1

Use 8-10 minutes to practice Kipping HSPU: sets no more than 3-5 reps

21-15-9 reps for time:
Overhead squats

Rx: 115/80
L3: 105/75
L2: 95/65
L1: 75/55

Wednesday, April 18th, 2018 WOD

One Week, Women’s Strength & Conditioning Class
A reminder of our new class focused on training geared toward the female body. Coach Theresea will inform and guide in alternative methods to help women continue toward their personal goals.

Reserve your spot in next week’s 6:30 pm class.

note: there will be a small overlap with the Women’s S&C class with the Weightlifting class, however, the box will be split between sides to facilitate both.

Wednesday, April 25th, 6:30 pm

Complete 3 Rounds
15 Burpees over KB
20 KB Swings (53/35)

Accessory Strength
Complete 3 sets

I) Weighted Chin-Ups: (Cluster set:15 secs rest per)2-2-1
II) Weighted Planks: 30 secs
III) Seated Wall Slides: 10
*Rest 90 seconds

Monday, April 16th, 2018

Good Luck to any Marathoner’s running the rainy 26.2-mile gamut today!!

The “Squat Clean Tonnage Challenge”
In 13 minutes


21-15-9 reps of:
Clean (135/95)
Ring dips

L3: 115/75
L2: 105/65
L1: 95/55

Time Cap 12 mins

Sunday, April 15th, 2018 WOD

For Time:

-Each Athlete has 5 plates (45’s.25’s.15’s)

Double Plate Pinch Carry (50′)
OH Plate carry 25′ (each plate has to travel 25′)
Double Plate Pinch Carry (50′)
5 Ground to OH/plate (after completion, run plate 25′ to other side)
Double Plate Pinch Carry (50′)
10 Russian Twist/plate (after completion, run plate 25′ to other side)