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Sign up for the CrossFit Open to test your fitness here


The first 2023 CF Open will be announced at 3 pm on Thursday the 16th and we'll be performing it. An email was sent out last Sunday (1/29) discussing the Friday Night Lights AND the KSCF Face Off coming this Spring. Check your emails and get back to the team.


 

This week's Max testing and programming below.


This Week's Programming

  • Fri: Push Press 1 RM Test

KSCF Notes


Coach Mario with his "coaching" eyes during Weightlifting Class

WOD


“Triple Double”


AMRAP 5:


Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)


Rest 5 Minutes

AMRAP 5:


Buy-In: 100 Double Unders


Immediately Into…

8 Power Snatches (105/75)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:


Buy-In: 100 Double Unders


Immediately Into…

4 Power Snatches (135/95)

4 Burpee Box Jump Overs (24/20)


L3: 65/55, 95/65, 105/75,

L2: 55/45, 65/55, 95/65

L1: 45/35, 55/45, 65/55


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Sign up for the CrossFit Open to test your fitness here


The first 2023 CF Open will be announced at 3 pm on Thursday the 16th and we'll be performing it. An email was sent out last Sunday (1/29) discussing the Friday Night Lights AND the KSCF Face Off coming this Spring. Check your emails and get back to the team.


 

This week's Max testing and programming below.


This Week's Programming

  • Thu: Interval WOD

  • Fri: Push Press 1 RM Test

KSCF Notes



Fran the strong man!


Strength


I) Use 20 mins to find Front Squat 1 RM

II) Use 18 mins to find Bench Press 1 RM

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Friday Night Lights starts in 10 days... HEEE HAWWW!!!


Sign up for the CrossFit Open to test your fitness here


The first 2023 CF Open will be announced at 3 pm on Thursday the 16th and we'll be performing it. An email was sent out last Sunday (1/29) discussing the Friday Night Lights AND the KSCF Face Off coming this Spring. Check your emails and get back to the team.


 

This week's Max testing and programming below.


This Week's Programming

  • Tue: Jerk 1 RM Test

  • Wed: Front Squat & Bench Press 1 RM Test

  • Thu: Interval WOD

  • Fri: Push Press 1 RM Test

KSCF Notes



Strength


In 15 mins find Jerk 1 RM


WOD


"Rags 2 Riches"

Complete for time


50 Wall Balls (20/14)

40 Calorie Row

30 Deadlifts (245/155)

40 Double Unders

50 Alternating DB Snatch (50/35)

Time Cap = 16 minutes


L3: 225/135, 45/30

L2: 205/115, 40/25

L1: 185/95, 35/20

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