top of page
CrossFit, Bootcamp, class, exercise, fitness, studio
Search
  • 12 minutes ago
  • 1 min read


KSCF Notes




Strength


Jerk Balance

  • 2 sets of 3 @ 40-55%


Split Jerks

  • 2 sets of 3 @ 60-65%

  • 3 sets of 2 @ 70-80%


WOD


"Go Hotwheels"


AMRAP 10 minutes

12 KB Cleans (53/35)

6 Burpee BJOs (24/20)

2/1 Wall Walks

Join us for a special Juneteenth tribute WOD as we come together to honor and celebrate this significant day in history. Juneteenth marks the emancipation of the last enslaved African Americans in the United States on June 19, 1865. This workout not only challenges our physical strength and endurance but also serves as a reminder of the resilience, perseverance, and courage of those who fought for freedom and equality. Through this tribute WOD, we reflect on the past, acknowledge the progress made, and commit to continuing the journey toward justice and unity. Let's sweat with purpose and solidarity, remembering that every rep is a step towards honoring the legacy and future of freedom for all.


This Week of Programming

  • Fri: Split Jerks, no WOD planned



KSCF Notes




WOD


"Juneteenth"


For Time

Buy-In: 65 second Moment of Silence


Then, 6 Rounds of:

400 meter Weighted Run (35/25)

19 Dumbbell Hang Squat Cleans

18 Devil Presses 

65 Ukrainian Twists (every rotation is a rep)

  • 2 days ago
  • 1 min read

Watching sweet magical harmony ❤️


This Week of Programming

  • Thu: Juneteenth WOD

  • Fri: Split Jerks, no WOD planned



KSCF Notes




WOD


9-15-21-28

Cal Row (9-12-18-21)

KB Swings (53/35)


Strength


Complete 4 GIANT Sets


I) Weighted Ring Rows: 5 reps

II) Bench Planks: 30 seconds

III) Single Leg Elevated Hip Bridge: 5-8/leg

© Kendall Square CrossFit 2020.

bottom of page