Tuesday, April 16th, 2019 WOD

Have you invested in yourself yet? #buyajumprope

Skill:
EMOM for 6 min:
3-5 Strict T2B + 3-5 T2B

Strength
3 sets of:

3-5 Strict Pull-ups w/5 sec pause at the top
3-5 Strict dips
3-5 Wall Walks

WOD
“Uphill Leap”

AMRAP 7 mins
3-6-9-12-15…
Box Jumps (24/20)
Sumo DL High Pull (115/75)

L3: 105/65
L2: 95/55
L1: 75/45

Thursday, April 11th, 2019 WOD

CrossFit, for Athletes and Spectators

KSCF Private FB Group
KSCF Women’s Only Group

Skill:
Kipping HSPU

Strength
3 sets of

5-10 Strict HSPU
5-10 Planche Push Ups
25′ HS Walk or highest “Earn Your HS Walk”

WOD
“Handoff”

Every 2 Minutes for 10 minutes
15 Power Snatch (95/65)
50′ HS Walk or 10 HS Push-ups

*Score is cumulative total time remaining after each Round

L3: 85/55
L2: 75/45
L1: 65/35

Saturday, April 6th, 2019 WOD

WOD
“Whitten”

Five rounds for time of:

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

*45 min Cap

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.