Friday, February 16th, 2018 WOD

2018 CrossFit Open

The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself next to your peers and fellow boxmates. We’ll do the Open workouts every Friday in classes and will have a large group format starting at 5:30 pm each week.

As we have done in years past, each week we will meet up to bask in our grit and glory post-Open WOD on Friday nights. Each week we have planned different areas around the Cambridge/Somerville/Boston area to hang out, recover, eat and refuel at various bars, restaurants, and establishments to let loose a bit. Mark your Calendars and join us each week. To keep up to date with our locations, join our private Facebook group or read your emails.

KSCF Programming

Over the next 5 CF Open weeks will be modifying programming a bit. Workouts early in the week will stress movements we have not yet seen in the Open. Middle to late week we will tone down the intensities in order to prepare for Friday’s class which will have the weekly announced Open workout prescribed.

We will continue to drill our Gymnastic skillsets and condition for what we may see over these weeks. Have fun and test your fitness!!!

WOD
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Hang Power Cleans (95/65)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Hang Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Hang Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Hang Power Cleans (155/105)

L3: 75/55, 95/65, 115/85, 135/95
L2: 65/45, 75/55, 95/65, 115/85
L1: 45/35/, 65/45, 75/55, 95/65

Thursday, February 15th, 2018 WOD

Hollow, Hollowwww…

Strength
Band Muscle Ups Transitions – 2 sets of 5 reps

2 Sets of:
Chest to bar Strict Chin Ups (elastic/5 second negatives→strict) 4-7
+
Arching Scap Pull In – 15 sec hold

Kipping Ring/Bar Pull-up/Muscle-up Work
-use 6-10 mins drilling

WOD
AMRAP 3
3 Squat Snatch
6 Pull Up
3 Squat Snatch
9 Pull Up
3 Squat Snatch
12 Pull Up

-REST 3-

AMRAP 6
6 Squat Snatch
9 Toes to Bar
6 Squat Snatch
12 Toes to Bar
6 Squat Snatch
18 Toes to Bar

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

Wednesday, February 14th, 2018 WOD

Strength
Superset (2 sets):
Toe Pulls (12-15 reps)
Active Pigeon (12-15 reps with 10 sec hold at the bottom of last rep)

Superset (2 sets):
Strict HS Push-ups: X 3-5 reps @ tempo 30X1
+
Skin the Cat: X 3-5 reps
then…
Use 8-10 minutes to practice Kipping HSPU: sets no more than 3-5 reps

WOD
“Cupid’s Accessory Arrows”
Complete 3 Love-filled Supersets

A) DB Row: 6-8
B) Weighted Reverse Crunch: 6-8
C) DB Biceps Curls: 8-10
*Rest 90 seconds

Tuesday, February 13th, 2018 WOD

2018 CrossFit Open

Join in on the fun every Friday night with us. Click on the photo to sign-up for the Open and be a part of the KSCF Open team.


Strength
Use 15 minutes to find 5 RM Touch and Go Deadlift

WOD
AMRAP 10 mins
50′ Walking Lunges (55/40)
10 DB Cleans
5 Muscle Ups

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

Friday, February 9th, 2018 WOD

Best Double Under Jump Ropes Review
I read this review over and it brings up some important points. This is not the only review I have read, but it is the simplest and direct review we can all take 3 mins to read in order to learn more about what can help us improve.

Take some time to think about a small investment to improve your health, skillset, and overall fitness with a personal Jump Rope. Click on the title line to read more!

Caption this:

Strength
Superset (3 sets):
Toe Pulls (12-15 reps)
Active Pigeon (12-15 reps with 10 sec hold at the bottom of last rep)

Superset (3 sets):
Strict HS Push ups X 3-5 reps @ tempo 30X1
+
Skin the Cat X 3-5 reps

WOD
“Free Lance”
Complete 4 Rounds
10 Lateral Lunges
5 Push Up-Renegade Rows (50/35)
10 Sit-Ups

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