Monday, January 29th, 2018 WOD

Emma Ferris

Strength
Use 15 minutes finding a technical heavy 3 rep Deadlift

WOD
AMRAP 3
3 Squat Snatch
6 Toes to Bar
3 Squat Snatch
9 Toes to Bar
3 Squat Snatch
12 Toes to Bar

-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

Thursday, January 25th, 2018 WOD

Mobility Master

WOD
Snatch Ladder → directly into → 1RM Snatch

Lateral Bar Over Burpee → Snatch Ladder
1-3-5-7-9 Lateral Bar Over Burpees
9-7-5-3-1 Snatch
11 Minute Time Cap

At the end of the cap, Athletes have 4 minutes to find 1RM Snatch.

Rx: 95-105-115-135-155/65-75-85-95-105
L3: 75-95-105-115-135/55-65-75-85-95
L2: 75-85-95-105-115/55-55-65-75-85
L1: 65-75-85-95-105/35-55-65-65-75

Wednesday, January 24th, 2018 WOD

Kavya & JJ

 

Strength

  1. Superset (3 sets):
    Toe Pulls (12-15 reps)
    Active Pigeon (12-15 reps with 10 sec hold at the bottom of last rep)
  2. Superset (3 sets):
    Strict HS Push-ups X 3-5 reps @ tempo 30X1
    +
    Skin the Cat X 3-5 reps

WOD
3 rounds for time of:
Row 250 meters
21 Goblet Reverse Lunge (53/35)
12 chest-to-bar pull-ups

L3: Jumping chest to bar or kipping PUs, 53/35
L2 Jumping PUs, 44/26
L1: Banded PUs, 35,18

Monday, January 22nd, 2018 WOD

KSCF Programming
As the weeks press on, our programming will continue to prepare athletes for the CrossFit Open. We will continue to condition ourselves as well as improve our Gymnastics skill set.

We have recently been keeping a relatively consistent schedule with our weekly programming. Moving forward, we are going to be more randomizing the day-to-day programming. This means we will continue our BB cycling prep as well as gymnastics strength, but they will not be on the same day from week-to-week.

#ImprovingEveryday

Strength
Pressing Strength
6 Minutes to 1RM Push Press

WOD
On The Minute
4 Thruster + 15 Double Under
5 Thruster + 15 Double Under
6 Thruster + 15 Double Under
7 Thruster + 15 Double Under
REST
4 Thruster + 15 Double Under
5 Thruster + 15 Double Under
6 Thruster + 15 Double Under
7 Thruster + 15 Double Under

Friday, January 19th, 2018 WOD


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

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

WOD
Complete 3 Rounds
30 Kettlebell Swings (53/35)
20 Alt. Renegade Row (45/25)
10 Weighted Sit-ups
L3: 53/35, 40/20
L2: 44/26, 35/15
L1: 35/26, 30/10