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This Week's Programming

  • Tue: Kipping/Murph-Style Prep

  • Wed: Accessory Strength

  • Thu: Bench Press

  • Fri: Murph-Style WOD

KSCF Notes

  • Sunday morning 10 am classes are back!

  • Follow our FB group or our handle @kendallsquarecf .



Strength


Back Squats


Every 2-mins


2 sets of 5 @ 65%

2 sets of 3 @ 73%

2 sets of 2 @ 75% or more


*All reps are a controlled descent to bottom with no bounce out of the bottom



WOD

"Get At Me Dog"


Complete 5 Rounds


9 Deadlifts

4 Hang Power Cleans


Rx: 155/105

L3: 135/85

L2: 115/75

L1: 95/65


*every time the bar is dropped during the entire workout, 2 Bear Complex Reps must be completed.


Time Cap: 11 minutes

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KSCF Notes

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

  • Follow our FB group or our handle @kendallsquarecf .

Strength

Complete 3 Sets


I) L-Sits: 15-30 secs

II) Plate Turkish Sit-ups: 5-10

III) Side Planks: 30sec/side (weighted if possible)

WOD


AMRAP 10 mins


12 Alt Renegade Rows (50/35)

15/12 Cal Row

12 DB Box Step-Overs


L3: 45/30

L2: 40/25

L1: 35/20

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KSCF Notes

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

  • Follow our FB group or our handle @kendallsquarecf .


Strength


Death By Hang Power Snatch


*Using 65% of Snatch 1 RM


Minute 1: 3 reps

Min 2: 4 reps

*adding 1 rep every minute



WOD

Complete for time


1400m Run

50 Deadlifts (135/85)

40 Double Unders (80 SUs)

30 Burpees

20 Hang Squat Cleans (115/75)


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