Thursday, January 17th, 2019 WOD

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Earn’t’it

KSCFaceOff 3: February 9th

Strength
Tempo Deficit Deadlifts
(deficit the height of 45lb plate)
41X0

Use 12 minutes to work to Technical Heavy Single

Then

Complete 2 Technical Max Effort sets of Conventional DL @ 60% from above

WOD
“Samsonite”

AMRAP 4 mins
8 Toes to Bar
50 foot DB Front Rack Walking Lunge (50/35)
8 Pull-ups

rest 4 mins

AMRAP 4 mins
8 Toes to Bar
50 foot DB Front Rack Walking Lunge (50/35)
8 Pull-ups

rest 4 mins

AMRAP 4 mins
8 Toes to Bar
50 foot DB Front Rack Walking Lunge (50/35)
8 Pull-ups

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

Wednesday, January 16th, 2019 WOD

Joana grindin’

KSCFaceOff 3: February 9th

Strength
HS & HS Walking

WOD
WORKOUT 15.4
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

*Etc., adding 3 reps to the handstand push-up
each round, and 3 reps to the clean every 3
rounds.

Rx: 185/125
L3: 155/105
L2: 135/85
L1: 115/65

Monday, January 14th, 2019 WOD

January Member of the Month

It’s a little bit into to January but never too late to recognize another one of our selected MOM. Kavya Rakhra has been selected for the 2nd time as KSCF’s Member of the Month for her work ethic, building the community from class-to-class, as well as being a leader within each class setting by demoing exercises and creating good energy.

Although some of you may not see Kavya in classes as she is an early bird, next time you see her give her a high five and a WOD-up in the Box. Below is a brief Q&A with Kavya and her workout that we may see in the near future!

  • What brings you back to CrossFit day-to-day?
1) 6:30 a.m. crew!
2) Also it’s now got to a point where If I miss a class, my whole day gets wrecked
  • What have you found helps you improve on skill/strength the best?
PRACTICE! The more you do a skill, the better you get at it #DUs#HSPUs
  • What are you thinking right before the “3-2-1” of the clock before a WOD?
Let’s DO this!!

 

  • What’s your most used emoji?

 

EmojiEmoji

  • Design your favorite medium-length WOD that you would thrive in.
Hmmm… that would be a combo of light barbell lifts and pull ups so something like:
 
In 5 min:
4 rounds of DT
AMRAP pull ups
 
Rest 2 min
In 4 min:
 
3 rounds of DT
AMRAP pull ups
 
Rest 2 min
 
In 3 min
 
2 rounds of DT
AMRAP pull ups
KRx: 105/85

2018 KSCFaceOff 2

KSCFaceOff 3: February 9th

Strength
Week 2: 12 Minutes

12 Snatches 115/75 by the 2:00
10 Snatches 135/95 by the 4:00
8 Snatches 155/115 by the 8:00
6 Snatches 185/135 by the 10:00
4 Snatches 205/145 by the 12:00

WOD
“Look Away”
Every 4 Minutes for 16 minutes

10 Box Facing Burpee BJO (24/20)
5 Squat Cleans (115/75)
10 Toes to Bar
5 Push-Ups

L3: 95/65
L2: 75/55
L1: 65/45

Saturday, January 12th, 2019 WOD

WOD
“Red Sea”
Complete For Time in Teams of 3
30 Minute Cap

Complete 2 Rounds
20 Squat Cleans (115/75)
20 Bar Facing Burpees
20 Toes To Bar
20 Sumo DL High Pull
Row or Bike 100 Cals

Complete 2 Rounds
20 Squat Cleans (115/75)
20 Bar Facing Burpees
20 Toes To Bar
20 Sumo DL High Pull
Row or Bike 75 Cals

Complete 2 Rounds
20 Squat Cleans (115/75)
20 Bar Facing Burpees
20 Toes To Bar
20 Sumo DL High Pull
Row or Bike 50 Cals

Friday, January 11th, 2019 WOD

2018 KSCFaceOff 2

KSCFaceOff 3: February 9th

This fun friendly KSCF in-house event is almost one month away!! There’s still plenty of room for more KSCFam in this competition. We also need volunteers and judges. Check your email from me last week and send back how you want to be a part of this Awesome event!! CAN’T WAIT!!!

Skill
Ring MU practice

Strength
3 sets of:
5 false grip strict pull ups
5 Ring swing drill/kipping mvmt
5 strict ring dips

WOD
“Even Chances”

AMRAP 16 mins
2-4-6-8-10…

Alt. Renegade Rows
Hang Cleans
Turkish Get-Ups
Push Press

Rx: 45/25
L3: 40/20
L2: 35/15
L1: 30/10

Thursday, January 10th, 2019 WOD

KSCFaceOff 3: February 9th

This fun friendly KSCF in-house event is almost one month away!! There’s still plenty of room for more KSCFam in this competition. We also need volunteers and judges. Check your email from me last week and send back how you want to be a part of this Awesome event!! CAN’T WAIT!!!

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

You’re gonna be thiiisss talll someday!

Strength
Power Clean + Push Press
1+1
1+2
1+3
1+4

* 3 minutes break.

Squat Clean + Thruster
1+1
2+1
3+1
4+1

Rx: 185/135
L3: 155/115
L2: 135/95
L1: 115/75

WOD
“Smuggled Peanuts”
Complete for time

35 Wall Balls (30/20)
40 KB Swings (53/35)
Run 800 m
30 KB Swings (53/35)
25 Wall Balls (30/20)

Wednesday, January 9th, 2019 WOD

KSCFaceOff 3: February 9th

This fun friendly KSCF in-house event is almost one month away!! There’s still plenty of room for more KSCFam in this competition. We also need volunteers and judges. Check your email from me last week and send back how you want to be a part of this Awesome event!! CAN’T WAIT!!!

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

Faster!!

Strength
Complete 4 Giant Sets

I) Banded Reverse Hypers: 15
II) DB Pendlay Rows: 2×8, 2×5
III) Weighted Reverse Crunch: 8-10
IV) Zottman Curls: 10
*rest 60 seconds

WOD
“Hurry Up!”

21-15-9
Calorie Row
Burpees over Erg

Tuesday, January 8th, 2019 WOD

KSCFaceOff 3: February 9th

This fun friendly KSCF in-house event is almost one month away!! There’s still plenty of room for more KSCFam in this competition. We also need volunteers and judges. Check your email from me last week and send back how you want to be a part of this Awesome event!! CAN’T WAIT!!!

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

A little helping hand on the Pistols for Ashley N.

Strength
4 sets of:
6-10 HS Leg Switches
10 Seated pancake GM
10+ Wall Runs/side to side walks

WOD
“18.4”
For time:

21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk

Time cap: 9 min.

L3: 205/275, 135/185
L2: 185/255, 115/165
L1: 155/225, 105/145