Friday, April 13th, 2018 WOD

Women’s Strength & Conditioning

We need to represent our ladies at KSCF and start facilitating physical and psychological advances to our overall health.

Reserve your spot for Wednesday, April 25th at 6:30 pm for Coach Theresea leading our first Women’s Strength & Conditioning class. We’re looking forward to it!

Sumo Deadlifts
Use 15 minutes to find a technically heavy 5 rep weight.

AMRAP 8 mins
5 Hang Squat Cleans
5 Burpees Over Bar
5 Deadlifts

Rest 5 mins

AMRAP 8 mins
5 Hang Squat Cleans
5 Burpees Over Bar
5 Deadlifts

Rx: 165/115
L3: 155/105
L2: 135/95
L1: 115/75

Wednesday, April 11th, 2018 WOD

Is it time to lay out like this in the Sun yet??!!??

Complete For Time:

65 KBS
35/25 Cals Row
15 Toes To Bar
25/18 Cals Row
65 Double Unders

Accessory Strength: 3 Supersets

I) Lateral DB Raises : 10-15
II) Weighted Side Plank Hold: 30 secs
III) Goblet Cossack Squat: 10 alternating
*Rest 90 secs

Saturday, April 7th, 2018 WOD

Thank you to all…
Who busted their butt and completed 18.6 yesterday. Your community fun and workout resilience is what drives the friend next to you and helps build our KSCFam!!


Capt. Dan Whitten

With a partner, Splitting reps, 1 works at a time:

AMRAP 30 mins
22 Kettlebell swings (70/53)
22 Box jump (24/20)
Run 400 meters
22 Burpees
22 Wall ball shots (20/14)

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Friday, April 6th, 2018 WOD-MOD “18.6”

And Our Winner Isssss….
The “Jumping Beyer Complex” by one of our newer Community members who has meshed with us as soon as she got her, Jessica Beyer.

It was a close battle between her workout and two others, but Jess’s workout took the medal. Please join us tomorrow to test this WOD-Modification and if you are around during the evening you can join us for a post-workout movie of last years CrossFit Games movie, Redeemed and Dominant.

Bring ya draannks and Paleo Snacks! 😛

Teamwork makes the Dreamswork!

“Jumping Beyer Complex”
Bear Complex (115/75)
*30 Double Unders after each Bear Complex


5 Bear Complex
*10 Burpees after each Bear Complex (135/95)

Thursday, April 5th, 2018 WOD


We apologize for the webpage being down over the last 16 or so hours. The hosting company was updating and we were unaware the effects it would have.

WODMOD “18.6”
Prepare yourselves for one final Open workout. Our member WOD MODification workout is back and coming atchya better than ever. Our programming for Friday will involve this selected workout from all the member entries.

After the 5:30 pm workout, we will be hanging out and watching the CrossFit movie Redeemed & Dominant. Bring your movie snacks and bevies and hang out to watch the movie on our projector screen.

Complete 4 Supersets
I) Snatch Grip DL: 5 reps @ 70% 1RM Snatch
II) Reverse Hypers: 8 (wtd if possible)
III) Bent Over BB Row: 5-5-3-3-3
*Rest 90 seconds

Complete 3 Rounds per arm
*All work is done with 1 Dumbbell on 1 arm before switching arms

5 Strict Press
3 OH Squat
5 Deadlifts
3 Turkish Get-ups

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