Daily WOD

Monday 10/15/18

WOD: 3 Position clean complex (high hang, hang, floor) 20 minutes to work to a 1 rep max THEN: 9 minute AMRAP 1 Power clean (135#/95#) 1 Bar facing burpee 2 Power cleans 2 Bar facing burpees 3 Power cleans 3 Bar facing burpees Etc... Post highest round completed to...

Saturday 10/13/18

WOD: 5 Rounds for Time 20 Alternating DB snatch (50#/35#) 15 Knees to elbows 10m Handstand walk Post time to...

Friday 10/12/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: 15 Minute AMRAP 15 Power snatch (75#/55#) 30 Double unders 15 Thrusters (75#/55#) 30 Double unders POWER HOUR: "King Kong" 3 Rounds...

Thursday 10/11/18

WOD: Box Squat 3-3-3-3-3-3 SUPERSET 3 rounds: 10 DB Bulgarian split squats(per leg) 20 Banded hip thrusts Post load to...

Wednesday 10/10/18

WOD: 4 Rounds each for time 400m run 21 Kettlebell swings (53#/35#) 15 Burpee box jump overs (24"/20") 9 calorie bike *rest 3:00 between rounds* Post times to...

Tuesday 10/09/18

WOD: "Angie" FOR TIME 100 Pullups 100 Pushups 100 Situps 100 Air squats Post time to...

Monday 10/08/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: FOR TIME: 30-20-10 Hang clean and jerk (115#/75#) Calorie row Accessory work: 50 each Y's, T's, W's Post time to...

Saturday 10/06/18

WOD: In teams of 2 FOR TIME 100-80-60-40-20 Calorie echo bike Russian kettlebell swings (70#/53#) Double unders (per partner) Post time to comments. **Saturday Schedule** Barbell Club is back: 10:00-12:00pm KCF Nutrition Challenge meeting:...

Friday 10/05/18

**Salad Delivery Day – Order your salad from Greens On Your Way and use Promo Code “Kcrossfit” for a 20% discount. Salads orders must be placed before 10am and will be delivered at 11am.** WOD: 5 Rounds for time: 3 rope climbs 10 toes to bar 21 overhead walking...

Thursday 10/04/18

WOD: Medicine ball clean "Karen" For time: 150 medicine ball clean + wall ball (20#/14#) Accessory work: 3 rounds for max calories 1:00 minute sprint 3:00 rest Post time to...

Wednesday 10/03/18

WOD: Snatch balance 3-3-2-2-1-1-1-1-1-1 Accessory work Snatch grip romanian deadlift 4-4-4-4 (4 second descent) Post load to...

Tuesday 10/02/18

WOD: 20 Minute AMRAP 5 Bar muscle-ups 10 Box jumps (30"/24") 15/12 Calorie row Post number of reps/calories completed to comments.

Monday 10/01/18

**Salad Order Day - Don't forget to order your Greens On Your Way salad between 6am-10am for delivery to the box at 11am. Use Promo Code "Kcrossfit" for a 20% discount.** WOD: 6 Rounds for max reps 3 Minute AMRAP 200m Run 10 Front squats (135#/95#) Max rep lateral...

Saturday 09/29/18

**Schedule Note: 1 class only, 8am** WOD: 30 Minute AMRAP 100m Double Kettlebell farmers carry (53#/35#) 5 Dumbbell man makers (35#/20#) 100m Double kettlebell front rack carry (53#/35#) 50ft Dumbbell bear crawl (35#/20#) Post number of rounds completed to comments....

Friday 09/28/18

**Salad Delivery Day - Order your salad from Greens On Your Way and use Promo Code "Kcrossfit" for a 20% discount. Salads orders must be placed before 10am and will be delivered at 11am.** WOD: Deadlift 20 minutes to build to a 1 rep max THEN: "Death by Deadlifts &...

Thursday 09/27/18

WOD: "Tabata Thursday" Calorie row Wall balls (20#/14#) Double unders V sit-ups Calorie bike Post total reps to comments. Party Plans It's almost here, our End of Summer Party! It's hard to believe that the Summer of 2018 has already come and gone and now it is time...

Wednesday 09/26/18

WOD: Push press 3-3-3-3-3-3 SUPERSET 3 Rounds NOT for time: 25 Bradford press 50 Banded pull aparts Rest as needed between supersets. Post loads to comments. The Return of Barbell Club Alight folks, Summer is officially over it's time to start thinking about getting...

Tuesday 09/25/18

WOD: "Badger" 3 Rounds for time 30 Squat cleans (95#/65#) 30 Pull-ups 800m Run Post time to comments.

Monday 09/24/18

**Salad Delivery Day - Order between 6am-10am on the Greens On Your Way app and use Promo Code "Kcrossfit" for a 20% discount.** WOD: Complete the following, for time 27-21-15-9 Dumbbell snatch (50#/35#) Burpees over Dumbbell Calorie bike Accessory work: Weighted...

Saturday 09/22/18

WOD: 3 Rounds for time 100 Double unders 750m Row 50 Sit-ups 25/20 Calorie bike Post time to comments.

Friday 09/21/18

*It's Salad Day - Place your order between 6am-10am for delivery at 11 at the gym. Use Promo Code "Kcrossfit" for a 20% discount.* WOD: Complex "Fran" Complete the following, for time 7 Bar muscle-ups 7 Chest to bar pull-ups 7 Chin over bar pull-ups 21 Thrusters...

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