Workout of the Day

Saturday 3/30/19

WOD: Deadlift 20 Minutes to build to a 3 rep max THEN: FOR TIME 9-15-21 Deadlifts (225#/155#) Box jump overs (24"/20") *200m Run after each round* Post load and time to comments.

Friday 3/29/19

WOD: 5 Rounds for Time 15 Kettlebell swings (70#/53#) 15 Knees to elbows 15/10 Calorie bike Accessory work: 3 Rounds of: 100m Double KB front rack carry *Rest as needed between attempts* Power Hour: "Holleyman" 30 Rounds for Time 5 Wall balls (20#/14#) 3 Handstand...

Thursday 3/28/19

WOD: Bench Press 5-5-5-5-5 THEN: 12 Minute alternating EMOM Odd minutes: 10 strict chin-ups Even minutes: 10 strict ring dips Post load to comments.

Wednesday 3/27/19

WOD: FOR TIME 1000m Run 75 Double unders 5 Rope climbs 800m Run 60 Double unders 4 Rope climbs 600m Run 45 Double unders 3 Rope climbs 400m Run 30 Double unders 2 Rope climbs 200m Run 15 Double unders 1 Rope climb Post time to comments.

Monday 3/25/19

WOD: 7 Minute AMRAP 1000m Row, then AMRAP: 7 DB Snatch (50#/35#) 7 Burpees over DB -Rest 3:00 7 Minute AMRAP 30 DB Snatch (50#/35#) 30 Burpees over DB, then AMRAP: Max meter row Post total number of reps to comments.

Sunday 3/24/19

WOD: Rest Day. Gym will open at 10AM for open retests followed by KCF's Big Climb.

Saturday 3/23/19

WOD: "Annie's On The Bike" FOR TIME 100 Double unders 50 Situps 25/20 Calorie bike 80 Double unders 40 Situps 20/15 Calorie bike 60 Double unders 30 Situps 15/10 Calorie bike 40 Double unders 20 Situps 10/7 Calorie bike 20 Double unders 10 Situps 5 Calorie bike Post...

Friday 3/22/19

WOD: CrossFit Open Workout 19.5 FOR TIME: 33-27-21-15-9 Thrusters (95#/65#) Chest-to-bar pull-ups Time cap: 20 minutes

Wednesday 3/20/19

WOD: 15 Minute AMRAP 60 Double unders 30ft Handstand walk 15 Toes to bar 30ft Handstand walk Post number of rounds to comments.

Tuesday 3/19/19

WOD: Odd Object "Linda" FOR TIME 10-9-8-7-6-5-4-3-2-1 Meter farmers carry/sled drag (10x) DB Bench press (AHAP) Stone to shoulder (AHAP) Post time to comments.

Monday 3/18/19

**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 Max meter run -Rest 3:00 7 Minute AMRAP 10 Thrusters (95#/65#) 2 Rope climbs -Rest 3:00 7 Minute AMRAP Max calorie bike...

Sunday 3/17/19

WOD: Rest day. Gym will be open at 10AM for Open workout attempts.

Saturday 3/16/19

WOD: 25 Minute AMRAP 1000m Row 75 Sit ups 50 Box jump overs (24"/20") 25/20 Calorie bike Post number of rounds and reps to comments.

Friday 3/15/19

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: CrossFit Open Workout 19.4 FOR TIME 3 Rounds of: 10 Snatches (95/65) 12 Bar-facing burpees Then, rest 3 minutes before continuing...

Wednesday 3/13/19

WOD: 16 Minute AMRAP 20 Double unders 10 KB swings (53#/35#) 1 Ring muscleup 40 Double unders 20 KB swings 2 Ring muscleups 60 Double unders 30 KB swings 3 Ring muscleups Etc....... Accessory work: L-sit Holds Accumulate 2 minutes total time *every time you break,...

Tuesday 3/12/19

WOD: 3 Rounds for Time 600m Run 1:30 Rest 400m Run 1:00 Rest 200m Run :30 Rest Post time to comments.

Monday 3/11/19

**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.** WOD: Power clean + hang power clean + 2 push jerks 20 Minutes to build to a max complex THEN: FOR TIME 30 Clean and jerks (135#/95#) 30 Bar...

Sunday 3/10/19

WOD: Rest day. Gym will be open at 10AM for open attempts.

Saturday 3/9/19

WOD: FOR TIME 50/40 Calorie row 50 Wall balls (20#/14#) 5 Rope climbs 40/32 Calorie row 40 Wall balls 4 Rope climbs 30/24 Calorie row 30 Wall balls 3 Rope climbs 20/16 Calorie row 20 Wall balls 2 Rope climbs 10/8 Calorie row 10 Wall balls 1 Rope climb Post time to...

Friday 3/8/19

WOD: CrossFit Open Workout 19.3 For Time: 200-ft. Dumbbell overhead lunge 50 Dumbbell box step-ups 50 Strict handstand push-ups 200-ft. Handstand walk Time cap: 10 minutes Rx’d: Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box Scaled: Men use...

Thursday 3/7/19

WOD: "Tabata Thursday" Kettlebell swings (53#/35#) V-ups Double unders Russian twists (25#/15#) Calorie bike

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