Workout of the Day

Saturday 1/19/18

WOD: CrossFit Open Workout 15.5 FOR TIME 27-21-15-9 Calorie row Thrusters (95#/65#) Post time to comments.

Friday 1/18/19

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: 7 Minute AMRAP 30 Double unders 10 Kettlebell swings (70#/53#) -Rest 2:00 7 Minute AMRAP 30ft Handstand walk 10 Toes to rings POWER...

Thursday 1/17/19

WOD: Box Squats 3-3-3-3-3-3 Accessory Work: 3 Rounds of: 30 Banded hip thrusts 100ft Heavy reverse sled drag Post load to comments.

Wednesday 1/16/19

WOD: CrossFit Open Workout 17.1 FOR TIME 10 DB Snatch (50#/35#) 15 Burpee box jump overs (24"/20") 20 DB Snatch 15 Burpee box jump overs 30 DB Snatch 15 Burpee box jump overs 40 DB Snatch 15 Burpee box jump overs 50 DB Snatch 15 Burpee box jump overs *20 Minute time...

Tuesday 1/15/19

WOD: Every 2:00 for 14:00 (7 sets) 1 Squat clean + 1 hang squat clean THEN: FOR TIME 50 Power Cleans (135#/95#) *Every minute on the minute starting at 0:00, perform 4 front rack lunges* Post load and time to comments.

Monday 1/14/19

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: 4 Rounds, each for time 400m Run 30 Wall balls (20#/14#) 20/14 Calorie bike *Rest 3:00 between rounds* Post times to...

Saturday 1/12/19

WOD: Closed for Row for Reveille. Stop by and support our rowing athletes beginning at 9AM!  

Friday 1/11/19

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: 5 Rounds for Max Reps 1:00 Double unders 1:00 V-ups 1:00 Rope climbs *1:00 Rest between rounds* *POWER HOUR* 16 Minute AMRAP 4...

Thursday 1/10/19

WOD: Bench Press 10-8-6-4-2 Accessory Work: 3 Rounds of: 1 Set of "7's" 50 Double banded tricep extensions Post load to comments.

Wednesday 1/9/19

WOD: 5k Row time trial -Rest as needed, THEN: Reverse step barbell lunges 8-8-8-8 Post time to comments.

Tuesday 1/8/19

WOD:  FOR TIME 12-9-6-3 Hang squat cleans (155#/105#) Bar muscleups Post time to comments.  

Monday 1/7/19

WOD: 4 Rounds for Time 5 Devil's Press (40#/25#) 10/7 Calorie bike 200m Run -Rest 4:00 FOR TIME 20 Devil's Press (40#/25#) 40/28 Calorie bike 800m Run Post total time to comments.

Saturday 1/5/19

WOD: CrossFit Open Workout 14.4 14 Minute AMRAP 60 Calorie row 50 Toes to bar 40 Wall balls (20#/14#) 30 Power cleans (135#/95#) 20 Muscleups Post total number of reps to comments.

Friday 1/4/19

WOD: FOR TIME In a 3:00 Window: 400m Run Max Rep kettlebell swings (53#/35#) *Workout is finished when you complete 100 KB swings* Accessory Work: 150 Banded pull aparts *POWER HOUR* "300" 10 Rounds for Time 5 Strict chest to bar pullups 10 "X" DB Movement (50#/35#)...

Wednesday 1/2/19

WOD: 5 Rounds for Time 30 Double unders 15 Burpees 30 Double unders 15/10 Calorie bike Post time to comments.

Monday 12/31/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: "Fran" FOR TIME 21-15-9 Thrusters (95#/65#) Pullups Accessory Work: 3 rounds of: 100ft Heavy suitcase carry, left arm 100ft Heavy...

Saturday 12/29/18

WOD: "Baseline" FOR TIME 500m Row 40 Air squats 30 Situps 20 Pushups 10 Pullups -Rest as needed, THEN: "KCF Crippler" FOR TIME 30 Back squats (225#/155#) 1 Mile Run Post time to comments.

Friday 12/28/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: "Amanda" For Time 9-7-5 Ring muscleups Squat snatch (135#/95#) *Power Hour* "Adam Brown" 2 Rounds for Time 24 Deadlifts (295#/205#) 24...

Thursday 12/27/18

WOD: "Devil's Triathlon" 3 Rounds for Time 500m Row 20/15 Calorie bike 400m Run Post time to comments.

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