Monday, January 21st, 2019 WOD

NO MORNING CLASSES TODAY

6:15 AND 7:15 AM CLASSES ARE CANCELED TODAY DUE TO WEATHER. All additional classes are on.

Deadlift Team!

Strength
Barbell Press
In 15 minutes find heavy 1 RM

WOD
“Snow Fun”

AMRAP 12 mins

30 Wall Balls (20/14)
15 Deadlifts (245/175)

L3: 225/155
L2: 205/135
L1: 185/115

Sunday, January 20th, 2019 WOD

Class is on at 10 am for today!

Strength
Complete 3 sets

I) Weighted Max Rep Push-ups
II) Reverse Grip BB Curls: 8-10

WOD
“Mother May I”

AMRAP 10 Mins
Row For Meters
Every Minute on the Minute

At 1 min: 2 Kettlebell Swings (53/35)
At 2 mins: 3 Kettlebell Swings
At 3 mins: 4 Kettlebell Swings
At 4 mins: 5 Kettlebell Swings
At 5 mins: 6 Kettlebell Swings
At 6 mins: 7 Kettlebell Swings
At 7 mins: 8 Kettlebell Swings
At 8 mins: 9 Kettlebell Swings
At 9 mins: 10 Kettlebell Swings

Saturday, January 19th, 2019 WOD

KSCFaceOff 3: February 9th

VOLUNTEERS/JUDGES NEEDED FOR KSCFaceOff 3!!
We are still looking for 3-5 more judges and volunteers to help us out with the KSCFaceOff on February 9. Please email me, jared@cambridgeathletic.com, and let me know if you want in on the fun! We’ll have vendors, food, and fitness for the day that Saturday!

WOD
In Teams of 2

Complete 3 rounds
*1 athlete completes whole round, each athlete must complete 3 rounds

20 Alt. DB Snatch
15 Box Jumps (24/20)
10 Burpees Over DB

Rest 2 minutes

AMRAP 5 mins
*One athlete works at a time, reps can be split as desired

20 DB Clean & Jerks (alternate arms every 5 reps)
10 V-Ups
10 Superhumans

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

Friday, January 18th, 2019 WOD

KSCFaceOff 3: February 9th

VOLUNTEERS/JUDGES NEEDED FOR KSCFaceOff 3!!
We are still looking for 3-5 more judges and volunteers to help us out with the KSCFaceOff on February 9. Please email me, jared@cambridgeathletic.com, and let me know if you want in on the fun! We’ll have vendors, food, and fitness for the day that Saturday!

Tommy D

Strength
Week 3

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

* 5 minutes break.

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

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

WOD
“15.5”
27-21-15-9 reps for time of:

Row (calories)
Thrusters

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

Thursday, January 17th, 2019 WOD

Join Our Private FB Group

If you’re new to the community or haven’t become a part of our private Facebook group follow this link to be in on the news, updates, and gossip!

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