Workout of the Day

Thursday 11/21/19

Thursday 11/21/19

WOD: FOR TIME 100 Double unders 50 Situps 200m Row 80 Double unders 40 Situps 400m Row 60 Double unders 30 Situps 600m Row 40 Double unders 20 Situps 800m Row 20 Double unders 10 Situps 1000m Row Post time to comments.  

Wednesday 11/20/19

Wednesday 11/20/19

WOD: Clean pull + hang squat clean + front squat 20 Minutes to build to a max complex THEN: 9 Minute AMRAP 7 Deadlifts (155#/105#) 5 Hang power cleans (155#/105#) 3 Front squats (155#/105#) 1 Rope climb Post load and total rounds completed to comments....

Tuesday 11/19/19

Tuesday 11/19/19

WOD: 20 Minute alternating EMOM Odd minutes: 200m run Even minutes: 15 wall balls (20#/14#) + 10 box jump overs (24"/20")  

Monday 11/18/19

Monday 11/18/19

WOD: 12 Minute AMRAP 2 Devils press(35#/20#) 2 Toes to bar 4 Devils press 4 Toes to bar 6 Devils press 6 Toes to bar Etc... Accessory work: 6 Rounds for max calories :30 Bike sprint 1:00 Rest Post highest round completed to comments.  

Saturday 11/16/19

Saturday 11/16/19

WOD: 5 Rounds for time 60 Double unders 30 Situps 15 Overhead squats (95#/65#) Post time to comments.     Teens & Parents WOD We have known for decades that families that eat meals together form stronger bonds. I absolutely believe this to be true. I...

Friday 11/15/19

Friday 11/15/19

WOD: 6 Minute AMRAP 1000m Row Max rep burpees -Rest 2:00 6 Minute AMRAP 40 Burpees Max meter row Accessory work: 2:00 L-sit hold *Complete in as few of sets as possible*   Power Hour: Teams of 2 "Horton" 9 Rounds for time 9 Bar muscleups 11 Clean and...

Thursday 11/14/19

Thursday 11/14/19

WOD: Push press 6-6-6-6-6 Accessory work: 3 Rounds of: 15 DB Arnold press 30 DB Reverse flies Post load to comments.  

Wednesday 11/13/19

Wednesday 11/13/19

WOD: Back squat 20 Minutes to build to a 3 rep max THEN: FOR TIME 1 Mile bike 50 DB Front rack walking lunges (50#/35#) 30 Chest to bar pull-ups Post load and time to comments.       On Demand KCF Gear We are happy to announce that you can now purchase...

Tuesday 11/12/19

Tuesday 11/12/19

WOD: 4 Rounds, each for time 500m Row 400m Run *Rest 3:00 between rounds* Post times to comments.  

Monday 11/11/19

Monday 11/11/19

WOD: "McGhee" 30 Minute AMRAP 5 Deadlifts (275#/185#) 13 Pushups 9 Box jumps (24"/20") Post total number of rounds to comments.  

Saturday 11/9/19

Saturday 11/9/19

WOD: Teams of 2 6 Rounds for time 100m Double KB front rack carry (35#/26#) 20 Double KB swings (35#/26#) 30 Situps Max calorie bike Post time to comments.  

Friday 11/8/19

Friday 11/8/19

WOD: CrossFit Open Workout 20.5 For time, partitioned any way: 40 Muscle-ups 80-cal. row 120 Wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes Post time to comments.  

Thursday 11/7/19

Thursday 11/7/19

WOD: 7 Minute AMRAP 30 Double unders 10 DB Snatch (50#/35#) -Rest 2:00, THEN: 7 Minute AMRAP 30 Double unders 10 Lateral burpees over DB Post total number of rounds completed to comments.  

Wednesday 11/6/19

Wednesday 11/6/19

WOD: 20 Minute alternating EMOM Minute 1: 15 toes to bar Minute 2: 5 wall walks Minute 3: 20/15 calorie bike Minute 4: rest  

Tuesday 11/5/19

Tuesday 11/5/19

WOD: Deadlift 6-6-4-4-2-2 THEN: FOR TIME 21-15-9 Deadlift(225#/155#) *200m run after each round* Post load and time to comments.  

Monday 11/4/19

Monday 11/4/19

WOD: FOR TIME 5 Rounds of: 10 Chest to bar pull-ups 20 Wall balls (20#/14#) -Directly into: 1000m Row Post time to comments.     Row For Reveille Registration is Live Alright folks, the most anticipated event for 2020 is now open for registration, Row For...

Saturday 11/2/19

Saturday 11/2/19

WOD: Bench Press 8-8-8-8 THEN: 12 Minute AMRAP 4 Strict pullups 8 Pushups 12 Air squats 16 Situps Post load and total rounds completed to comments.  

Friday 11/01/19

Friday 11/01/19

WOD: For Time: 30 Box jumps 15 Clean and jerks, 65 | 95 lb. 30 Box jumps 15 Clean and jerks, 85 | 135 lb. 30 Box jumps 10 Clean and jerks, 115 | 185 lb. 30 Single-leg squats 10 Clean and jerks, 145 | 225 lb. 30 Single-leg squats 5 Clean and jerks, 175 | 275 lb. 30...

Thursday 10/31/19

Thursday 10/31/19

WOD: 3 Rounds for Time 400m Run 21 Kettlebell swings (53#/35#) 18 Toes to rings 15/10 Calorie bike Post time to comments.     Do You Have a Leaky Cauldron? Is leaking during box jumps or double unders making you batty? Do you tie your sweatshirt to cover...

Wednesday 10/30/19

Wednesday 10/30/19

WOD: 30 Minute AMRAP 6 Stone to shoulder 4 Back squats 2 Legless rope climb *200m Odd object carry/drag/push after each round* Post total number of rounds to comments.     Healthy Convenience Store Snacking Fueling your body while on the go can be quite...

Tuesday 10/29/19

Tuesday 10/29/19

WOD: 5 Rounds for Max Reps 3 Minute AMRAP 500m Row Max rep burpee box jump overs (24"/20") *Rest 1:00 between rounds* Post total number of reps to comments.     https://www.youtube.com/watch?v=MirtuXK6_AA&feature=youtu.be

Monday 10/28/19

Monday 10/28/19

WOD: With a 20 minute clock: FOR TIME 10-8-6-4-2 Thrusters (135#/95#) Bar muscleups -Directly into 3 Rep max front squat (from the floor) Post time and load to comments.  

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