Wednesday, August 6th, 2025 WOD

It's gonna be a fun dayyy!!!

This Week of Programming

• Thu: Snatch Strength - MU, DU, Pistol triplet

• Fri: TGU & RDL Strength - No WOD yet

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

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

• Follow our FB group or our handle @kendallsquarecf

WOD

This Workout can be done in partners or scaled as needed.

"CrossRox"

500m Run

125' Sled Push (3/5 plates)

500m Ski Erg

125' Sled Pull (2+25/4 plates)

1000m Run

100' DB Front Rack Walking Lunges (45/30)

1.5k Bike

400' KB Farmers Carry (53/35)

400m Run

100' Burpee Broad Jumps

500m Ski Erg

50 Wall Balls (20/14)

Time Cap: 40 minutes

Tuesday, August 5th, 2025 WOD

This Week of Programming

• Wed: CrossRox endurance conditioning

• Thu: Snatch Strength - MU, DU, Pistol triplet

• Fri: TGU & RDL Strength - No WOD yet

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

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

• Follow our FB group or our handle @kendallsquarecf

Strength

Hang Clusters

• 3-2-2-1-1

WOD

"Thruster Down Under"

For Time:

10 Thrusters (135/85)

10 Double Unders

8 Thrusters

20 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

40 Double Unders

2 Thrusters

50 Double Unders

L3: 115/75

L2: 105/65

L1:95/55

Monday, August 4th, 2025 WOD

Blister management. Courtesy of Daylen Smith

This Week of Programming

• Tue: Cluster Strength - Thruster and DU couplet

• Wed: CrossRox endurance conditioning

• Thu: Snatch Strength - MU, DU, Pistol triplet

• Fri: TGU & RDL Strength - No WOD yet

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

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

• Follow our FB group or our handle @kendallsquarecf

Strength

​​Tempo Pull-ups (4 sec up, 10 down)

• 3 sets of 2-3

Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)

• 5-3-3

WOD

"Mundane"

27-21-15-9

Pull-Ups

Calorie Row