Thursday, April 17th, 2025 WOD

Sam P trying to be technically strong

This Week of Programming

• Fri: Strict Press, then a little BB burner.

KSCF Notes

• It's the New Year and refining our diet as a core principle to our daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

WOD

​​"Landing Strip"

6-5-4-3-2-1 

Power Cleans (185/125)

 *25 Double Unders after each round

L3: 155/105

L2: 135/95

L1: 115/75

Rest 4 minutes

8-6-4-2 

Hang Power Snatch (135/85)

 *25 Double Unders after each round

L3: 115/75

L2: 95/65

L1: 75/55

Strength

Accessory Strength

I) Pendlay BB Rows: 4 sets of 5

II) Ab Wheel Rollouts: 4 sets of 5-10

Wednesday, April 16th, 2025 WOD

Post-WOD vibes after Tuesday's WOD

This Week of Programming

• Thu: BB Conditioning followed by accessory strength

• Fri: Strict Press, then a little BB burner.

KSCF Notes

• It's the New Year and refining our diet as a core principle to our daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

Snatch Grip Deadlift

5-5-3-3

Sumo Deadlift

3-3-3

WOD

"Pico de Gallo Chips"

21-15-9

Box Jump Over (24/20)

10-8-6

Alternating 1-arm Devil's Press (50/35)

L3: 45/30

L2: 40/25

L1: 35/20

Tuesday, April 15th, 2025 WOD

This Week of Programming

• Wed: Deadlift Strength w/short metabolic couplet

• Thu: BB Conditioning followed by accessory strength

• Fri: Strict Press, then a little BB burner.

KSCF Notes

• It's the New Year and refining our diet as a core principle to our daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

WOD

AMRAP 33 minutes

12/9 Ring Dips

30 Air Squats

20 Pull-Ups

20/15 Push-Ups

10 DB Squat Cleans (50/35)

*Must accumulate 1 mile of running within the 33 minutes

**Wear wtd vest if planning to wear one during Murph

L3: 45/30

L2: 40/25

L1: 35/20