Workout of the Day

Tuesday 1/29/19

WOD: "Jerry" FOR TIME 1 Mile run 2k Row 1 Mile run Accessory Work: 3 Rounds of: 20 Banded ab mat situps 1:00 Banded plank hold Post time to comments.

Monday 1/28/19

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: 3 Position Clean -high hang, hang, floor- 20 Minutes to build to a max complex THEN FOR TIME 1,2,3,4,5,6,7,8,9,10 Front squats...

Saturday 1/26/19

WOD: "Mary" 20 Minute AMRAP 5 Handstand pushups 10 Pistol squats 15 Pullups Post total number of reps to comments.

Friday 1/25/19

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: 8 Rounds for Max Reps 2 Minute AMRAP 25/20 Calorie bike Max rep power snatch (95#/65#) *2 Minute rest between rounds* Power Hour Back...

Thursday 1/24/19

WOD: FOR TIME 21-15-9 DB Hang squat cleans (50#/35#) Toes to bar *100 Double unders after each round* Accessory Work: 3 Rounds: 50m Heavy suitcase carry, left arm 50m Heavy suitcase carry, right arm 15 GHD Hip extensions Post time to comments.

Wednesday 1/23/19

WOD: Push jerk + split jerk 1-1-1-1-1-1-1-1 Accessory Work: 8 Minute alternating EMOM Minute 1: 30 second plank to wall support Minute 2: 30 second banded pull aparts Post load to comments.

Tuesday 1/22/19

WOD: Sumo Deadlift 20 Minutes to work to a 3 rep max THEN: 9 Minute AMRAP 3 Deadlifts(185#/135#) 3 Box jumps(24"/20") 6 Deadlifts 6 Box jumps 9 Deadlifts 9 Box jumps Etc... Post total number of reps to comments.

Monday 1/21/19

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: 3 Rounds for Time 400m Run 21 Burpees 12 Chest to bar pullups -Rest as needed, THEN: Bike Conditioning: 6 Rounds for max calories :30...

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.

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