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KSCF Notes

  • MASK MANDATE is in effect. Please wear a mask

  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


WOD


"Lupo"


For Time (with a Partner)

Complete the entirety of 1,967 meter Row, Run, or bike either before, during, or after the Chipper is completed.

100 Wall Ball Shots (20/14 lb)

90 Deadlifts (135/95 lb)

80 Hand Release Push-Ups

70 Box Jumps (24/20 in)

60 Toes-to-Bars

50 Burpees

40 Power Cleans (135/95 lb)

30 Push Presses (135/95 lb)

20 Weighted Lunges (20/14 lb)

10 Thrusters (135/95 lb)

Time Cap: 40 minutes



This hero workout is dedicated to SP5 Joseph C. Lupo, US Army, who was killed in action during the Vietnam war on August 26, 1967, when the medic truck he was in struck a 500lb enemy booby trap. He was born on May 18, 1943.


The WOD was designed by James Fazio for a ToughRuck marathon fundraiser in April 2020 at his gym, CrossFit110 @crossfit110_chelmsford (Chelmsford, MA, USA), with input from the gym’s coaches.


In an email with WODwell, James told us, “Joe was my father’s very good friend during Vietnam. My father was on the medic track that was blown up which killed Joe. My father has always told us about Joe throughout my life and was recently fortunate enough to connect with Joe’s brother.”

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KSCF Notes

  • MASK MANDATE is in effect. Please wear a mask

  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .



Strength


Push Press


In 16 minutes, find 1 RM


WOD


"JT's Stepbrother"


18-12-6


HSPU

Ring Dips

Wall Balls (20/14)

DB Floor Press (50/35)


L3: 45/30

L2: 40/25

L1: 35/20

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This Week's Programming

  • Fri: Push Press

KSCF Notes

  • MASK MANDATE is in effect. Please wear a mask

  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .




Strength


Complete 4 GIANT Sets


I) Back Squats: 5 reps

II) BB Ab Rollouts: 6-10

III) BB Biceps Reverse Curls: 10


WOD


"Pack of Menthols"


Complete 4 Rounds


15/11 Cal Row/Bike

7 Burpees over Rower

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