Monday, January 7th, 2019 WOD

New Classes This Week

  • Monday-Friday: 6:15 & 7:15 am WOD classes
  • Tuesday & Thursday: 4:45 pm Women’s S&C Class
  • Monday & Wednesday: Pilot classes, 5:15, 6:15, & 7:15 pm WOD classes

Strength
Squat Endurance

EMOTM for 12 mins
*Use 70-75% of 1 RM Front Squat

Odd minute: 3 Front Squat
Even minute: 5 Back Squats

WOD
“Laundry Bag”
Complete 4 Rounds

10 Overhead Squats (135/95)
6 Muscle-Ups (alternate bar/Rings each round)
5 Bar Over Burpees

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

Saturday, January 5th, 2019 WOD


WOD
“Last Meal”
In Teams of 2

100 Double Unders
80 Thrusters (95/65)
60 Sit-Ups
40 Chest-to-Bar Pull-ups

75 Double Unders
60 Thrusters (115/75)
45 Sit-Ups
30 Pull-Ups

50 Double Unders
40 Thrusters (135/85)
30 Sit-Ups
20 Strict Pull-Ups

Rx: 95/65, 115/75, 135/85
L3: 75/55, 95/65, 115/75
L2: 65/45, 75/55, 95/65
L1: 55/35, 65/45, 75/55

Friday, December 4th, 2019 WOD

New Schedule Additions Coming Next Week…

New Classes to the Schedule beginning January 7th:

  • Monday-Friday: 6:15 & 7:15 am WOD classes
  • Tuesday & Thursday: 4:45 pm Women’s S&C Class
  • Monday & Wednesday: Pilot classes, 5:15, 6:15, & 7:15 pm WOD classes

Strength
BB Bench Press

Find Heavy 3 rep set in 13 minutes

WOD
“Skeletor Hands”

Complete 4 Rounds
50″ DB Walking Lunges
10 DB Shoulder to Overhead
12 DB Renegade Rows
*Every 90 seconds that passes, 2 DB Clusters

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

Thursday, January 3rd, 2019 WOD

Have you laid out your SMART goals 2019?!?

Remember the dates:

February 9th: KSCFaceoff 3

Strength
Week 1: 10 Minutes

10 Snatches 115/75 by the 2:00
8 Snatches 135/95 by the 4:00
6 Snatches 155/115 by the 6:00
4 Snatches 185/135 by the 8:00
2 Snatches 205/145 by the 10:00

WOD
“Air Walker”
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief” (155/105)

L3: 135/95
L2: 115/85
L1: 95/65

1 Round of “The Chief”:
3 Power Cleans + 6 Pushups + 9 Air Squats

Wednesday, January 2nd, 2019 WOD

KSCF Notes:
Our 2019 schedule will have a different look. Keep your eyes peeled to the new classes on the schedule. Women’s Strength and Conditioning is back and new class times are permanent!

Remember the dates:

February 9th: KSCFaceoff 3

Alex A. and his balancing act

Skill: Ring Muscle-Ups

Strength
2 sets of:
5 false grip strict pull ups
5 Ring swing drill/kipping mvmt
5 strict ring dips
WOD
“Squishy”

AMRAP 9 minutes
12 Toes to Bar
8 Handstand Push-Ups
4 Box Jumps (30/24)

HAPPY NEW YEARRR 2019!!!! Tuesday, January 1st WOD

From the KSCFam to yours, may your 2019 year be fulfilling and fruitful. More goals to achieve and friendships to create! Happy New Year!

KSCF Notes:
Our 2019 schedule will have a different look. Keep your eyes peeled to the new classes on the schedule. Women’s Strength and Conditioning is back and new class times are permanent!

Remember the dates:

February 9th: KSCFaceoff 3

WOD
“2019”
Complete for Time

20 Alternating DB Snatch
19 Wall Balls (20/14)
20 DB C&J (10/arm)
19 Pull-Ups
20 Alternating DB Snatch
19 DB Goblet Squats
20 DB C&J (10/arm)
19 MB Sit-ups
20 Alternating DB Snatch
19 Wall Balls
2019 meter Row

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

Monday, December 31st, 2018 New Year’s Eve WOD

New Year’s Eve & New Year’s Classes
Monday, 12/31: 6:30 am & 12 pm classes. Facility open 5:30 am – 4 pm
Tuesday, 1/1: 12 pm class only. Open 8 am – 8 pm

Seek Upward toward your future endeavors!!

Remember the dates:

February 9th: KSCFaceoff 3

Strength
Deadlift
6×3

WOD
“Clean Sheet”

AMRAP 3:
10/7 Calorie Row or Bike
9 Power Cleans (115/85)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Row or Bike
7 Hang Squat Cleans (135/105)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Row or Bike
5 Squat Cleans (175/115)

L3: 105/75,115/85,135/105
L2: 95/65,105/75,115/85
L1: 75/55, 95/65,105/75

Sunday, December 30th, 2018 WOD

New Year’s Eve & New Year’s Classes
Monday, 12/31: 6:30 am & 12 pm classes. Facility open 5:30 am – 4 pm
Tuesday, 1/1: 12 pm class only. Open 8 am – 8 pm

Strength
“Isometrics Anonymous”
30 secs on 30 off for 16 mins

I) Ring row Hold at top
II) Push-Up Hold at Bottom (90/90)
III) Side Plank Hold
IV) GHD Holds

WOD
Complete 4 Rounds

12 Russian KBS
100′ Unilateral Front Rack Carry
12 KB Snatch (6/arm)
100′ Unilateral Front Rack Carry
12 KB Clean (6/arm)

Rx: 53/35
L3: 44/26
L2: 35/18
L1: 26/18

Saturday, December 29th, 2018 WOD

New Year’s Eve & New Year’s Classes
Monday, 12/31: 6:30 am & 12 pm classes. Facility open 5:30 am – 4 pm
Tuesday, 1/1: 12 pm class only. Open 8 am – 8 pm

Remember the dates:

February 9th: KSCFaceoff 3

WOD
“Fill’er Up”
In teams of 2

21-18-15-12-9
Box Jump Overs (24/20)
Power Cleans
Chest to Bar Pull-ups
KB Sumo DL High Pull (53/35)
Push Jerks

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