Workout of the Day

Saturday 12/15/18

WOD: "Schmalls" FOR TIME 800m Run 2 Rounds 50 Burpees 40 Pullups 30 Alternating pistol squats 20 Kettlebell swings (70#/53#) 10 Handstand pushups 800m Run Post time to comments.     "Schmalls" Schmalls is more than just a gym benchmark and hero WOD around here. Justin...

Friday 12/14/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: "Jump Start" FOR TIME 60 Double unders 30 DB Snatch (50#/35#) 60 Double unders 30/21 Calorie row 60 Double unders 30 Toes to bar 60...

Thursday 12/13/18

WOD: Back Squat 3-3-3-3-3 THEN: FOR TIME 100 Wall balls (20#/14#) *Every time you break, perform 5 strict pull-ups* Post load and time to comments.

Wednesday 12/12/18

WOD: "Death by 10m Sprints" *Every minute on the minute for as long as possible* Minute 1: 1 10m sprint Minute 2: 2 10m sprints Minute 3: 3 10m sprints Etc... Accessory work: 3 Rounds of: 20 Banded ab mat situps 20 Pallof press (10 per side) Post highest round...

Tuesday 12/11/18

WOD: CrossFit Games Open Workout 11.2 15 Minute AMRAP 9 Deadlifts (155#/100#) 12 Pushups 15 Box jumps (24"/20") Accessory Work: 3 Rounds of: 50 Banded good mornings 100ft Reverse sled drag (heavy) Post total number of reps completed.

Monday 12/10/18

**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 40/28 Calorie echo bike 40 DB Thrusters (40#/25#) 4 Rope climbs 30/21 Calorie echo bike 30 DB Thrusters 3 Rope climbs 20/14...

Saturday 12/8/18

WOD: Teams of 3 7 Minute AMRAP 50 Back squat (155#/105#) 50 Back squat (185#/135#) Max rep back squat (225#/155#) -Rest 3:00 7 Minute AMRAP 50 Bench press (135#/95#) 50 Bench press (155#/105#) Max rep bench press (185#/135#) -Rest 3:00 7 Minute AMRAP 50 Deadlift...

Friday 12/7/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: 25 Minute AMRAP 200 Double unders 100 Wall balls (20#/14#) 50 Burpee box jump overs (24"/20") 25 Bar muscleups 50 Burpee box jump...

Thursday 12/6/18

WOD: Squat Snatch 20 Minutes to build to a heavy single THEN: FOR TIME 21 Squat snatch (75#/55#) 42 Situps 15 Squat snatch 30 Situps 9 Squat snatch 18 Situps Post load and time to comments.

Wednesday 12/5/18

WOD: 1 Mile Time Trial -Rest as needed, THEN: 8 x 200m Sprint *1:1 work to rest* Post time to comments.   Strategy Session Here are a few things to keep in mind heading into Wednesday's WOD. Get those running shoes on!...

Tuesday 12/4/18

WOD: Deconstructed "DT" FOR TIME 60 Deadlifts 45 Hang power cleans 30 Push jerks *men's weight: 155# *women's weight: 105# Post time to comments.  

Monday 12/3/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: "Row4Reveille" 10 Minute AMRAP Max meter row -Rest 5:00 10 Minute AMRAP 10/8 Calorie bike 10 Double KB swings (53#/35#) 10 Double KB...

Saturday 12/1/18

WOD: FOR TIME 100 Bar facing burpees *EMOM starting at 0:00, perform 5 thrusters (95#/65#) Post time to comments. https://youtu.be/u34womnRbcw

Friday 11/30/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: 20 Minute AMRAP 10-20-30-40 etc... DB Snatch (50#/35#) Knees to elbows Double unders (3x) Power Hour: "Bane" FOR TIME 40 Kipping...

Thursday 11/29/18

WOD: Back Squat 8-8-8-8 Accessory work: Tempo romanian deadlift 4-4-4-4 *4 Second descent each rep  

Wednesday 11/28/18

WOD: 3 Rounds for Time 30/24 Calorie row 30 Wall balls (20#/14#) 3 Rope climbs Post time to comments.  

Tuesday 11/27/18

WOD: 6 Minute AMRAP 6 Deadlifts (225#/155#) 12 Pullups -Rest 3:00 6 Minute AMRAP 6 Power cleans (135#/95#) 12 Lateral burpees over barbell -Rest 3:00 6 Minute AMRAP 6 Push press (95#/65#) 12 Box jumps (24"/20") Post numbers of rounds to comments....

Monday 11/26/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: 8 Rounds for Time 200m Run 200m Row .2 Mile bike *Rest 1:00 between each round* Accessory work: 100 Hollow rocks *Every time you...

Saturday 11/24/18

WOD: CrossFit Open Workout 14.1 10 Minute AMRAP 30 Double unders 15 Power snatch (75#/55#) Post rounds completed to comments.

Friday 11/23/18

WOD: "Burn Your Feast" FOR TIME 50-40-30-20-10 Med ball run (20x meters) Med ball cleans Med ball situps *Med ball weight (20#/14#)* Post time to comments. *Schedule Reminder*  Just a reminder that we are running the 9:00AM, 10:00AM, 11:30AM and 12:00PM classes today....

Thursday 11/22/18

WOD: "Carolynn" 3 Rounds for max reps 1:00 Calorie row 1:00 Bumper plate ground to overhead (45#/25#) 1:00 Bumper plate bear hug lunges (45#/25#) 1:00 Bumper plate burpees (45#/25#) 1:00 Calorie bike *1:00 Rest between rounds* Post total number of reps to comments....

Wednesday 11/21/18

WOD: FOR TIME 800m Double KB front rack carry (53#/35#) *every time you break, perform 10 double KB deadlifts* Accessory work: Turkish getups 3-2-1-1-1-1 Post time to comments.   Appreciate the Grunt Work I know, I know. It's the day before Thanksgiving. While it may...

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