Friday, August 17th, 2018 WOD

Alex is panning the Globe spreading the KSCF feelzz!!

Strength
Front Squat

1st rep with clear pause and stop of motion at the bottom, then 3 normal reps
– use 16 minutes to work to heavy set.

WOD
“Flint”

AMRAP 12 mins
12 Burpee Box Jumps (24/20)
9 TTB
6 (Hu) Man Maker

Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20

Thursday, August 16th, 2018 WOD

This face goes out to Ashley (Hoesing) Servais!! 😜

Strength
Deadlift
In 8 Minutes, find Heavy Single

2 min transition

Every Minute for 4 minutes:
Use 80% of above weight for 2 reps

WOD
“Kayak”

Complete 4 Rounds for Time
Cal Row (40/32, 30/21, 20/15, 10/9)
10 Handstand Push-Ups
5 Weighted Pull-Ups

Rx: 10 HSPU, 30/15 # PU
L3: 8 HSPU, 20/10 #
L2: 6 HSPU, 10 #/BW
L1: 4 HSPU, Eccentric PUs

Wednesday, August 15th, 2018 WOD

Megan Phillips joining our Open Fun!!

Strength
Iso-Strength

*pick 2 movements to improve Gymnastics Strength in
– Complete 4 Supersets of isometric holds from 10-30 sec bouts. Rest 60-90 secs between sets

WOD
Giant Set

Complete 5 sets

I) BB Bench Press: 5-5-3-3-3
II) GHD Hip/back Ext.: 10
III) Bottoms-up KB Z-Press: 6-10/arm
IV) Banded Standing Hip External Rotations: 15/side

*Rest 90secs to 2 mins

Tuesday, August 14th, 2018 WOD

The good old days with Emma

WOD
“Jump City”

For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

L3: 135/95
L2: 115/75
L1: 95/65

Monday, August 13th, 2018 WOD

This is the face we make when Coach asks you if you have done your mobility today…

Strength
(a) Overhead squat (8 minutes)
4-3-2-1-1
(b) EMOM (6 minutes)
1 OHS
*with 2rep wgt from (a)

WOD
“Poison Apple”

21-18-15-12-9-6-3
Push Jerk
Back Squat

Rx: 135/95
L3: 115/85
L2: 95/65
L1: 75/55

Saturday, August 11th, 2018 BEACH WOD


WOD

Beach WOD
Tomorrow’s WOD will entail some or ALL of the below movements depending on attendance.

Wheel Barrow Walks
Sand Bag/MB/Slam Ball Over the shoulder throw
Swim/Water Run
Squat Jumps
Beach Weighted Shuttle
Mt. Climbers
KB Swing Throws
Push-ups
Broad Jumps
MB Clean

Box WOD
For those non-sea-fairing folk, have fun tomorrow. Grouping in partners could be a solution to this WOD>

“Angie”
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Friday, August 10th, 2018 WOD

CrossFit, a great athletic sport. Clearly, a great spectator sport.

Strength
(a) Power Clean (8 minutes)
2-2-2-2
(b) In 4 minutes, find 1RM power clean

WOD
“Jumping Beans”

Complete 4 Rounds
7 Box Jumps (30/24)
14 DB Snatch (7/arm)
24 Double Unders (72 SUs)

Rx: 55/40
L3: 50/35
L2: 45/30
L1: 40/25