Workout of the Day

Friday 12/27/19

Friday 12/27/19

WOD: 5 Rounds for max meters 3 Minute AMRAP 3 Rope climbs 15 DB Bench press (50#/35#) Max meter row *rest 3:00 between rounds* Power Hour: "Kalsu" FOR TIME 100 Thrusters (135#/95#) *EMOM Starting at 0:00, 5 burpees* Post meters and time to comments....

Thursday 12/26/19

Thursday 12/26/19

WOD: Teams of 2 FOR TIME Buy in: 150/100 calorie echo bike "Double Annie" 100-80-60-40-20 Double unders Situps Cash out: 150/100 calorie echo bike Post time to comments.  

Tuesday 12/24/19

Tuesday 12/24/19

WOD: "Fight Gone Bad" 3 Rounds for max reps 1:00 Wall balls (20#/14#) 1:00 Sumo deadlift high pull (75#/55#) 1:00 Box jumps (20") 1:00 Push press (75#/55#) 1:00 Calorie row *1:00 Rest between rounds* Post total number of rounds to comments.  

Monday 12/23/19

Monday 12/23/19

WOD: "Cindy" 20 Minute AMRAP 5 Pullups 10 Pushups 15 Air squats Post total number or rounds and reps to comments.     KCF Conversations: Michelle K.  https://www.youtube.com/watch?v=VySiBdGjGJ4&feature=youtu.be

Saturday 12/21/19

Saturday 12/21/19

WOD: 5 Rounds, each for time 1000m Row *1:1 Work/rest* Post times to comments.  

Friday 12/20/19

Friday 12/20/19

WOD: "12 Days of Christmas" FOR TIME 1 100m Run 2 Clean and jerks (155#/105#) 3 Chest to bar pull-ups 4 Clapping pushups 5 Box jumps (30"/24") 6 Overhead bumper plate situps(25#/15#) 7 Ring dips 8 Medicine ball cleans (20#/14#) 9 Kettlebell swings (53#/35#) 10 V-ups...

Thursday 12/19/19

Thursday 12/19/19

WOD: Strict Press 5-5-5-5-5 *Max rep strict pull-ups after each round* Accessory work: Alternating "Tabata" Odd rounds: bradford press (empty barbell) Even rounds: banded pull aparts *:20 Work/:10 rest x 6 rounds of each* Post load and number of pull-ups to comments....

Wednesday 12/18/19

Wednesday 12/18/19

WOD: 4 Rounds, each for time 20 Double KB swings (35#/26#) 30 Double KB front rack reverse step lunges (35#/26#) 40 Situps .5 Mile echo bike *Rest 3:00 between rounds* Post times to comments.     KCF Legends: Connie ...

Tuesday 10/17/19

Tuesday 10/17/19

WOD: FOR TIME 21-15-9 Power snatch (95#/65#) *400m Run after each round* -Directly into: 9-15-21 Lateral burpees over rower *500m Row after each round* Post time to comments.  

Monday 12/16/19

Monday 12/16/19

WOD: Back squat 8-8-8-8 THEN: 12 Minute AMRAP 4 Wall balls (20#/14#) 10 Double unders 8 Wall balls 20 Double unders 12 Wall balls 30 Double unders Etc... Post load and highest round completed to comments.     A GoFundMe for Carolyn In case it hasn’t passed...

Saturday 12/14/19

Saturday 12/14/19

WOD: "Schmalls" FOR TIME 800M Run Then, 2 Rounds: 50 Burpees 40 Pullups 30 Pistol squats 20 Kettlebell swings (70#/53#) 10 Handstand pushups 800m Run Post time to comments.  

Friday 12/13/19

Friday 12/13/19

WOD: 4 Rounds for time 7 Deadlifts (275#/185#) 14 DB Box step overs (50#/35#) (20"/16") 21/16 Calorie bike Power Hour: Shankle complex (3 Hang clean pulls + hang squat clean + 2 jerks) 20 Minutes to build to a max complex THEN: "Heavy Grace" FOR TIME 30 Clean and...

Thursday 12/12/19

Thursday 12/12/19

WOD: Snatch balance + overhead squat 1-1-1-1-1-1-1-1 Accessory work: 3 Rounds of: 10 Around the worlds 15 GHD Hip extensions 30 Banded pull aparts Post load to comments.  

Wednesday 12/11/19

Wednesday 12/11/19

WOD: 5 Rounds for time 1 Sub :45/:50 250m row 50 Unbroken double unders *Courtesy of CrossFit.com* Post time to comments.  

Tuesday 12/10/19

Tuesday 12/10/19

WOD:  20 Miinute AMRAP 5 Squat cleans (155#/105#) 10 Box jumps (30"/24") 15 Chest to bar pull-ups Post total number of rounds completed to comments.       As Fit As Your 5 Healthiest Friends Businessman and motivational speaker, Jim Rohn famously said,...

Monday 12/9/19

Monday 12/9/19

WOD: Bench press 10-8-6-4-2 THEN: FOR TIME 100 Hand release pushups *EMOM Starting at 0:00, perform 10 sit-ups Post load and time to comments.

Saturday 12/7/19

Saturday 12/7/19

WOD: Teams of 2 25 Minute AMRAP 15 Double KB swings (35#/26#) 15 Double KB reverse step front rack lunges (35#/26#) 15/10 Calorie ski erg/echo bike *Pacer: 200m DB farmers carry (50#/35#)* Post total number of rounds completed to comments.  

Friday 12/6/19

Friday 12/6/19

WOD: "Hildy" FOR TIME 100 Calorie row 75 Thrusters (45#/35#) 50 Pullups 75 Wall balls (20#/14#) 100 Calorie row *If you've got a 20lb vest or body armor, wear it* Power Hour: Rope Climb "Amanda .45" FOR TIME 13-11-9-7-5 Squat snatch (135#/95#) Rope climb (5,4,3,2,1)...

Thursday 12/5/19

Thursday 12/5/19

WOD: 5 Rounds for max calories 3 Minute AMRAP 200m Run 15 Burpee box jump overs (24"/20") Max calorie echo bike *Rest 3:00 between each round* Post total number of calories to comments.     2020 Foresight The old saying is, “Hindsight is 2020.” To me this...

Wednesday 12/4/19

Wednesday 12/4/19

WOD: Split jerk 3-3-2-2-1-1-1-1-1-1 Accessory work: 50 Y's, T's, W's Post load to comments.  

Tuesday 12/3/19

Tuesday 12/3/19

WOD: FOR TIME 1,2,3,4........10 Power clean (155#/105#) Front squats (155#/105#) *35 Double unders after each round* Post time to comments.  

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