Workout of the Day

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...

Tuesday 11/20/18

WOD: 12 Minute AMRAP 4 Hang squat cleans (155#/105#) 8 Chest to bar pull-ups 12 Box jump overs (24"/20") Post number of rounds to comments.

Monday 11/19/18

**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 600m Run -THEN- 30-20-10 Devils press (40#/25#) Calorie bike -THEN- 600m run Accessory Work: 30 Around the worlds Post time...

Saturday 11-17-18

WOD: FOR TIME 1000m Row 100 Wall balls 10 Rounds of chest to bar "Cindy" *1 round of chest to bar "Cindy" equals: 5 chest to bar pull-ups, 10 pushups, 15 air squats* Post time to comments.

Friday 11/16/18

**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 Alternating EMOM Odd minutes: 15/12 calorie row Even minutes: 1 round of "Nate" *1 round of "Nate" equals 2 ring muscleups,...

Thursday 11/15/18

WOD: Tempo Front Squat (4 second descent, 2 second pause at the bottom) 3-3-3-3-3 Accessory work: Partner glute ham raise 10-10-10 Post heaviest load to comments.

Wednesday 11/14/18

WOD: 15 Minute AMRAP 15/12 Calorie bike 12 DB Thrusters (40#/25#) 9 Toes to bar 3 Rope climbs Post number of rounds completed to comments.

Tuesday 11/13/18

WOD: 5 Minute AMRAP 100 Double unders, then AMRAP: 12 Power cleans (95#/65#) 12 Box jump overs (24"/20") -Rest 5:00 5 Minute AMRAP 100 Double unders, then AMRAP: 8 Power cleans (135#/95#) 8 Box jump overs (30"/24") -rest 5:00 5 Minute AMRAP 100 Double unders, then...

Monday 11/12/18

WOD: "Riley" FOR TIME 1.5 Mile run 150 Burpees 1.5 Mile run *If you have a 20lb vest or body armor, wear it* Post time to comments.   Veteran's Day Hey KCF! We will be observing Veteran's Day by honoring a true hero. When the runs gets long and those burpees feel...

Saturday 11/10/18

WOD: FOR TIME 30 Power snatch (115#/75#) 1 Mile run Directly into: 30-20-10 Kettlebell swings (53#/35#) Thrusters (75#/55#) Post time to comments.

Friday 11/09/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: CrossFit Open Workout 18.1 20 Minute AMRAP 8 Toes to bar 10 DB hang clean and jerks (50#/35#) 14/12 Calorie row *POWER HOUR* FOR TIME...

Thursday 11/08/18

WOD: FOR TIME 21 Hang power cleans (135#/95#) 21 Lateral burpees over bar 100 Double unders 15 Hang power cleans 15 Lateral burpees over bar 75 Double unders 9 Hang power cleans 9 Lateral burpees over bar 50 Double unders Post time to...

Wednesday 11/6/18

WOD: FOR TIME: 15 Bar muscleups 150' Handstand walk 10 Bar muscleups 100' Handstand walk 5 bar Muscleups 50' Handstand walk Post time to comments.

Tuesday 11/6/18

WOD: "Saman" 8 Rounds for Time 13 Deadlifts (185#/135#) 17 Wall balls (20#/14#) 400m Run Post time to comments.

Monday 11/5/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: 3 Rounds for Max Reps 3:00 Calorie bike 2:00 Calorie row 1:00 Burpees *2:00 rest between rounds* Accessory work: 3 Rounds of 20...

Saturday 11/3/18

WOD: 6 Rounds for max reps: 1:00 Alternating DB snatch (50#/35#) 1:00 Box jump overs (24"/20") 1:00 Calorie bike 1:00 Rest Post total reps to comments.

Friday 11/2/18

**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 In teams of 2: 300 Double unders 3000m Row with double KB front rack hold (44#/26#) 300 Double unders *POWER HOUR* FOR TIME...

Thursday 11/1/18

WOD: Deadlift 3-3-3-3-3-3 Accessory Work: 3 Rounds of: 100ft KB death march 1:00 Banded glute march Post load to comments.

Wednesday 10/31/18

WOD: "Bert" FOR TIME 50 Burpees 400m Run 100 Pushups 400m Run 150 Walking lunges 400m Run 200 Air squats 400m Run 150 Walking lunges 400m Run 100 Pushups 400m Run 50 Burpees Post time to comments.

Tuesday 10/30/18

WOD: Clean and Jerk 20 Minutes to build up to a 1 rep max THEN: CrossFit Open Workout 13.4 7 Minute AMRAP 3 Clean and jerks (135#/95#) 3 Toes to bar 6 Clean and jerks 6 Toes to bar 9 Clean and jerks 9 Toes to bar Etc... Post load and highest round completed to...

Monday 10/29/18

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: "Jackie" FOR TIME 1000m Row 50 Thrusters (45#/35#) 30 Pullups Rest 5:00, then: FOR TIME 30 Ring dips 50 Medicine ball cleans (20#/14#)...

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