Wednesday, August 8th, 2018 WOD

NO CLASS AT KSCF SATURDAY, 8/11. 

A WOD will be programmed for any athletes who are unable to make our Beach WOD Saturday morning. For those coming, be at Revere Beach for 9:30 am. Any questions, email coach Jared. 

Pure Athletes!

WOD

“Josie”
For time, wearing a 20/14-lb. Vest:

1-mile run

Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats

Then, 1-mile run

*38-Minute Cap

Rx: 155/105
L3: 135/85
L2:115/75
L1: 95/65

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

Tuesday, August 7th, 2018 WOD

July’s Personal Achievement board is nice and full. Keep pushing your bodies and striding toward improving yourself one day at a time. 

Saturday, August 11 Beach WOD: Revere Beach next to Wonderland T-Stop. Parking can be found by 650 Ocean Avenue

 

How has your Summer progressing?

Strength
Deadlift
In 10 mins work up to heavy Single

then

EMOTM for 6 mins
3 DL @ 70-75% of weight found above

WOD

“Pacemaker”

Complete 4 Rounds
Row 500m
10 Strict Chin-Ups
20 Wall Balls (20/14)

Friday, August 4th, 2018 WOD

OH Mobility… Yes? No? did you work on it today?

WOD
“Hot Sauce”

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

L3: 115/85, 95/65, 75/55, 65/45
L2: 95/65, 75/55, 65/45, 55/35
L1: 75/55, 65/45, 55/35, 45/15

Thursday, August 2nd, 2018 WOD

Our August Member of the Month: Brian Larson

KSCF August MOM!!

I grew up playing hockey but gravitated away from the sport as I entered middle school. During this time my mom noticed I was losing my focus and enrolled me in tae kwon do where I earned my bodan belt (she still says it’s one of the best decisions she’s ever made). In high school, I kept my head in the books and had a laser focus on my studies. I graduated from Malden Catholic in 2010 in the top 10 of my class and went to Boston University on scholarship. At BU, I picked up running and would run along the Charles in between classes. I continued to run post-graduation and completed my first half marathon last fall.

I found KSCF after trying to find a workout to supplement my running and yoga routines. Admittedly, I couldn’t do a single pull-up prior to signing up. Now, some nine months later, I love working on my kips and my favorite workout includes a mixture of both running and cleans. My goal is to continue pushing myself to master movements I am uncomfortable with (*talking about you, push press*) and challenge myself to routinely increase weight. Outside of Crossfit I love spending time with my family up on Lake Winnipesaukee, going to concerts (Maggie Rogers is my new favorite obsession), and traveling.

Strength
Complete 4 Sets

I) BB Bench Press: 5-5-3-3-3
*90s-2mins rest

II) DB Lateral Raise: 10
* 60-90secs rest

WOD
“Off-Roading”

Complete for Time
40 DB Box Step Overs (24/20)
30 Alt. Renegade Rows
40 Toes To Bar
30 DB Jerks

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

Wednesday, August 1st, 2018 WOD

Saturday Class Schedule Change

Starting this week our Saturday morning schedule will be changing. The new class schedule will be one class at 10 am only! As it is the summertime, weekend attendance generally decreases. Until our busy season comes back in the fall, we will continue with the 10 am class on both Saturday and Sunday mornings.

Saturday, August 11th: 10 am class in the box will be canceled as we are doing our Beach WOD at Revere Beach at that time. An in-box WOD will be programmed for those athletes who cannot make it to the beach.

Chest to Deck!

Strength
Barbell Deadlift
Use 8 minutes to find heavy 2 rep DL

*Rest 3 minutes

EMOTM for 5 minutes
3 Sumo DL at 70-75% of weight found above

WOD
“Danger Zone”
100 Burpees for Time

L3: 80 Burpees
L2: 60 Burpees
L1: 50 Burpees

Tuesday, July 31st, 2018 WOD

OMG, look at his profile picture!!

WOD
“Thruster Down Under”

For Time:

10 Thrusters (135/85)
10 Double Unders
8 Thrusters
20 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
40 Double Unders
2 Thrusters
50 Double Unders

Time Cap = 8 mins

L3: 115/75
L2: 105/65
L1:95/55

Strength
Use 15 minutes to work up to a 1 Rep max Thruster

Monday, July 30th, 2018 WOD

LIFT THAT WEIGHT, Kat!!!

Strength
Squat Clean Heavy

In 6 Minutes, find heavy Squat Clean for OTM work

*Rest 2 Minutes*

On The Minute 8 (with Squat Clean weight from part I)
1 Hang Squat Clean + 1 Squat Clean

WOD
“White Fang”
Complete 4 rounds Against a 3-minute clock:

400m Run
Max pull-ups
Rest 2 minutes