Thursday, November 1st, 2018 WOD

This evening we will have our first Breath and Core Activation class with Bryan Kent. This class will replace our 6:30 pm WOD and will be 90 mins long. There is a class cap on this but if you are not allowed to reserve online I would come anyway. This is an extremely eye-opening course that will help you move better every day. 6:30 pm start time!!!

Nov 3rd: Annual KSCField Day. Begins at 11 am (outside)

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

HalloWOD 2018!! Such a fun group and challenging Workout!!

Skill:
10 minutes:
Bar MU practice

Strength
3 sets of:
5 MU
10 Jumping Pistol
15 Hollow rocks

WOD

“Pullulate”

Complete 3 Rounds
15 Deadlift (225/155)
10 Alt. Renegade Row (50/35)
15 Toes to Bar

L3: 205/135, 45/30
L2: 185/115, 40/25
L1: 155/105, 35/20

Wednesday, HalloWOD, 2018

Today we only have one evening class to celebrate Halloween. The specialty classes will be canceled today. If you can make it, join our 6 pm HalloWOD in costume! The winning costume or costumes will win Kettlebell Kitchen Cash.

Nov 1st: Breathing/Core activation clinic with Bryan Kent- 6:30 pm (replacing WOD class)

Nov 3rd: Annual KSCField Day. Begins at 11 am (outside)

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

WOD
“HalloWOD”
AMRAP 31 mins
*In teams of 2-3

10 Burpees
31 Wall Balls (30/20)
10 Burpees
31 Box Jumps, 24/20 in
10 Burpees
31 Push Press, 95/65 lbs
10 Burpees
31 Kettlebell Swings (53/35)
10 Burpees
31 Push-Ups
10 Burpees
31 Alt. Dumbbell Snatches (50/35)
1031 m Row

Tuesday, October 30th, 2018 WOD

Oct 31st: HalloWOD. Dress-Up for our 6 pm SUPER CLASS!!

Nov 1st: Breathing/Core activation clinic with Bryan Kent- 6:30 pm (replacing WOD class)

Nov 3rd: Annual KSCField Day. Begins at 11 am (outside)

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Thrust-it

Strength
Snatch Complexes (2 seconds pause at position identified)
1 Snatch + 2 Snatch Below Knee

WOD
“Monday 181029”

15-12-9
Thrusters
Muscle-ups

Rx: 135/95
L3: 115/75
L2: 95/65
L1: 75/55

Monday, October 29th, 2018 WOD

Oct 31st: HalloWOD. Dress-Up for our 6 pm SUPER CLASS!!

Nov 1st: Breathing/Core activation clinic with Bryan Kent- 6:30 pm (replacing WOD class)

Nov 3rd: Annual KSCField Day. Begins at 11 am (outside)

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Calves fa days

Strength
Back Squats
Find 1 RM for day in 10 mins

then

3×10 at 65% of weight from above

WOD

AMRAP 6 mins
15 KB Swings (53//35)
30 Double Unders

Saturday, October 26th, 2018 WOD

Oct 31st: HalloWOD. Dress-Up for our 6 pm SUPER CLASS!!

Nov 1st: Breathing/Core activation clinic with Bryan Kent- 6:30 pm (replacing WOD class)

Nov 3rd: Annual KSCField Day. Begins at 11 am (outside)

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

WOD
In Teams of 3 or 4
“Double Diane”

21-15-9-9-15-21
Deadlift
HSPU

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

Friday, October 26th, 2018 WOD

Oct 31st: HalloWOD. Dress-Up for our 6 pm SUPER CLASS!!

Nov 1st: Breathing/Core activation clinic with Bryan Kent- 6:30 pm (replacing WOD class)

Nov 3rd: Annual KSCField Day. Begins at 11 am (outside)

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Emma is praying, “PLEEAASSSEE let this WOD have no Double Unders!! 😛

WOD
“Guard Rail”

AMRAP 3:
9/6 Calorie Row/ABike
11 Power Cleans (115/75)

Rest 3 mins

AMRAP 3:
9/6 Calorie Row/ABike
9 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row/ABike
7 Power Cleans (155/105)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row/ABike
5 Power Cleans (185/115)

L3: 105/65, 115/75, 155/105
L2: 95/55, 105/65, 115/75
L1: 75/45, 95/55, 105/65

Thursday, October 25th, 2018 WOD

Oct 31st: HalloWOD. Dress-Up for our 6 pm SUPER CLASS!!

Nov 1st: Breathing/Core activation clinic with Bryan Kent- 6:30 pm (replacing WOD class)

Nov 3rd: Annual KSCField Day. Begins at 11 am (outside)

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Post Open Chillin’

Skill:
10 minutes:
HSPU technique work

Strength
8 min EMOM:

10 Wall Runs
10 T2B
5-10 HSPU
10 sec L-sits

WOD
“Trixie”

21-15-9
Push Press (135/95)
Toes To Bar

L3: Push Jerk -135/95
L2: Push Press- 115/75
L1: Push Press- 95/65

Wednesday, October 24th, 2018 WOD

Oct 31st: HalloWOD. Dress-Up for our 6 pm SUPER CLASS!!

Nov 1st: Breathing/Core activation clinic with Bryan Kent- 6:30 pm (replacing WOD class)

Nov 3rd: Annual KSCField Day. Begins at 11 am (outside)

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Strength
Complete 5 sets

Pause Front Squat + Front Squat (1 pause +3 true)
1 (2 seconds) + 3

WOD
“Free For All”

AMRAP 13 mins
2-4-6-8… adding 2 each round

Chest to Bar Pull-Ups
Alt. DB Snatch (55/40)
Box Jumps (30/24)

L3: 50/35, 30/24
L2: 45/30, 24/20
L1: 40/25, 24/20

Tuesday, October 23rd, 2018 WOD

Oct 31st: HalloWOD. Dress-Up for our 6 pm SUPER CLASS!!

Nov 1st: Breathing/Core activation clinic with Bryan Kent- 6:30 pm (replacing WOD class)

Nov 3rd: Annual KSCField Day. Begins at 11 am (outside)

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

The Bonds we form within CrossFit

Strength
Deadlift
In 9 mins find 1 RM for the day

then

Deficit Deadlifts
In 8 mins complete 4×3 @ 70% of above
Tempo: 4-0-x-0

WOD
“Blitzen”

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/75)

L3: 105/65
L2: 95/55
L1: 75/45