Workout of the Day

Saturday 11/27/21

Saturday 11/27/21

Skill Work: Clean pul l+ hang squat clean + front squat 15 minutes to build to a max complex WOD:  12 Minute AMRAP 2 Rope climbs 12 Power cleans (115#/80#) 21 Box jump overs (24"/20")  

Friday 11/26/21

Friday 11/26/21

WOD: "Burn Your Feast" Every 3:00 for 30:00 (10 sets) 15 wall balls (20#/14#) 10 Russian kettlebell swings (53#/35#) :30 Max calorie echo bike sprint *Score is total calories over 10 rounds* Mission Fit: 14 Min. AMRAP 15/12 Cal. Row 12 Slam Balls

Thursday 11/25/21

Thursday 11/25/21

WOD: "Earn Your Feast" 40 Minute AMRAP 200m Run 4 Burpee pull-ups 200m Run 8 Burpee pull-ups 400m run 12 Burpee pull-ups etc...... *Every round, add 4 burpee pull-ups to ladder* **Every 2 rounds, add 200m run to ladder** Happy Thanksgiving KCF!

Wednesday 11/24/21

Wednesday 11/24/21

WOD: 9 Sets for Load: Overhead Squats 3-2-2-2-1-1-1-1-1 Accessory Work: 100 Hollow Rocks *Every 25 reps, perform 50 banded pull aparts* MIssion Fit: For Time 15-12-9-6-3 Bike Cal. DB Thrusters Pull-ups

Tuesday 11/23/21

Tuesday 11/23/21

Strength: Sumo Deadlift 3RM *20 minutes to build to a heavy set of 3* WOD: 10 Minute AMRAP 5 Sandbag over shoulder (AHAP) 10 Toes-to-bar  

Monday 11/22/21

Monday 11/22/21

WOD: With 25:00 running clock 5 Rounds for time 60m Farmers carry (70#/53#) 5, 10, 15, 20, 25 DB bench press (45#/30#) 45 Double unders *With the remaining time on the clock, perform a max meter row* Mission Fit: 13 Min. AMRAP 10 Double KB Deadlifts 100m Farmers Carry...

Saturday 11/20/21

Saturday 11/20/21

WOD: FOR TIME 120/80 Calorie echo bike *Every 3:00 starting at 0:00, perform 6 devil thrusters (40#/30#) + 12 pull-ups* Congrats Susan on taking Silver at the International Power Lifting Competition!

Friday 11/19/21

Friday 11/19/21

Skill Work: For load: Snatch 1RM Build to a heavy 1-rep squat snatch WOD: 10 Rounds For Time: 1 Power Snatch (185/125#) 3 Overhead Squats Mission Fit: For Time 600m Run Then 5 Rounds 10 Medball Cleans 10 Burpees 600m Run KCF Shoutout! Jo just completed our 6-Week...

Thursday 11/18/21

Thursday 11/18/21

WOD: Interval “Jerry” 4 Rounds, each for time 400m Run 500m Row 400m Run *Rest 3:00 between rounds* Mission Fit: 10 Min. AMRAP 10 Double Unders 4 Sit-ups 4 Slam Balls 20 Double Unders 8 Sit-ups 8 Slam Balls 30 Double Unders 12 Sit-ups 12 Slam Balls Cont… In memory of...

Wednesday 11/17/21

Wednesday 11/17/21

WOD: 20 Minute AMRAP 30 Deadlifts (185#/135#) 60 Burpees 20 Deadlifts (225#/155#) 40 Burpee box jump overs (24"/20") 10 Deadlifts (275#/185#) 20 Burpee bar muscle-ups Max rep deadlifts (315#/205#) Mission Fit: 6 Rounds For Time 7 Cal. Bike 7 DB Push Press 7...

Tuesday 11/16/21

Tuesday 11/16/21

WOD: Bench Press (1RM) 5-3-1-5-3-1-5-3-1 Accessory Work: 3 Rounds of: 1 Set of "7's" 15 DB pullovers Max rep KB push-ups *Rest as needed between rounds* Mission Fit: 12 Min. AMRAP 100m Run 8 KB Swings 8 Goblet Squats

Monday 11/15/21

Monday 11/15/21

WOD: Back rack lunges 12 minutes to build to a heavy set of 6 (3 per leg) THEN: 12 Minute AMRAP 4, 8, 12, etc…… Medicine ball cleans (20#/14#) Sit-ups (2x) Double unders (3x) Mission Fit: 3 Rounds For Time 400m Row 15 DB Thrusters 9...

Saturday 11/13/21

Saturday 11/13/21

WOD: For Time: 1200m Row 80 Toes-to-Bars 10 Rope Climbs (15 ft.) Skill Work: Accumulate: 50 Alternating Weighted Single-Leg Squats - or - 3 Sets x 10 DB Split Squats / Leg  

Friday 11/12/21

Friday 11/12/21

Skill Work: Front Pause Squat for load: #1: 3 reps *15 minutes to build to a heavy set of 3* **3 second pause at the bottom** WOD: "Echo Burner" FOR TIME 20 thrusters(95#/65#) 40/32 calorie echo bike 20 thrusters(95#/65#) Mission Fit: 3 x 4 Min. AMRAP 9 Box Jump Overs...

Thursday 11/11/21

Thursday 11/11/21

WOD: Maxton In teams of 2 13 Rounds For Time: 8 Strict Pull-ups 26 Box Step-ups (24/20#) 21 Burpees - Wear a vest if available Mission Fit: 10 Rounds For Time 7/6 Cal. Bike 10 Double KB Deadlifts

Wednesday 11/10/21

Wednesday 11/10/21

WOD: Back Squat 5RM 5 Sets for Load: 5 Back Squats Skill Work: For Time: 3:00 L-Sit - Every time you break perform 12 barbell bent over rows Mission Fit: For Time 200 Double Under 50 Goblet Squats 30 Toes-to-Bar

Tuesday 11/9/21

Tuesday 11/9/21

Skill Work: Pre-workout: 7 Sets For Load: 2 Shoulder Presses WOD: 5 Rounds For Time: 50-ft. Handstand Walk 150-ft. DB Front Rack Carry (50/35#) 200m Backward Run Mission Fit: 12 Min. AMRAP 12 KB Swings 50m Shuttle Run (10m sections) 6 Burpees 50m Shuttle...

Monday 11/8/21

Monday 11/8/21

Skill Work: Pre-workout: Build to a heavy power clean + hang power clean WOD: For Time: 15-12-9-6-3 Power Cleans (135/95#) Bar-Facing Burpees Mission Fit: 10 Min. AMRAP 100m Row 5 DB Squat Cleans 200m Row 10 DB Squat Cleans 300m Row 15 DB Squat Cleans 400m…...

Saturday 11/6/21

Saturday 11/6/21

WOD: AMRAP 15: 25/18 Calorie Row 25 GHD Sit-ups 15 Box Jumps (30/24") Skill Work: 3 Sets: 12 DB Split Squats / Leg 12 Single-Arm Ring Row / Arm

Friday 11/5/21

Friday 11/5/21

WOD: 6 Sets for Load: 2 Push Jerks + 1 Split Jerk Skill Work: 3 Sets: 12 DB Floor Presses 12 DB Bent Over Rows Mission Fit: 3 Rounds For Time 200m Farmers Carry 75 Double Unders

Thursday 11/4/21

Thursday 11/4/21

WOD: “Nate” AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 KB Swings (70/53#) Mission Fit:  For Time 400m Run 30 Medball Deadlifts 400m Run 30 Medball Cleans 400m Run 30 Wall Balls  

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