Wednesday, September 19th, 2018 WOD

KSCF Survey

Happy Humpday, KSCFam!! We have created a short 5-minute survey for all of you to fill out. These questions are short answer questions looking for your help with the evolution of our Box. Please take a few minutes to fill these questions out to help improve our Community. You can click here or on the image below.

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WOD
“Sawdust”

AMRAP 5:
15-12-9
Power Snatches (75/55)
Pull-ups

rest 5 minutes

AMRAP 5:
15-12-9
Sumo DL High Pull (95/65)
Toes to Bar

Strength
Giant Set

Complete 3 sets
A) BB Hip Thrusts: 15
B) Weighted Center Plank: 60 secs
C) Max Effort Pull-Up Bar Hang
*rest 90 secs

Sunday, September 16th, 2018 WOD

Skill:
EMOM-6: Skill of choice
*Pick a weak movement to practice for 3-5 reps (or ~20 secs) EMOM

WOD
3 Rounds of 40s each (20s rest/transition):

1) Row (for cals)
2) Push-ups
3) Russian KBS (53/35)
4) 1-arm DB push press (50/30)
5) MB slams (20/14)
6) V-ups
7) Plate ground-to-overhead (45/25)

1 min rest between rounds

*Score is total reps

Friday, September 14th, 2018 WOD

Together


WOD
“Frank the Tank”

AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

L3: 155/105, 185/135, 225/155
L2: 135/95, 155/105, 185/135
L1: 115/75, 135/95, 155/105

Tuesday, September 11th, 2018 Tribute WOD


WOD
“9/11 Tribute”

2001 meter Run/Row
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row/Run

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.