Friday, March 29th, 2024 WOD

Quarterfinals 2025... here he comes! (honest conversation between us 😇)

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• Join our KSCF CrossFit Open Team here. FRIDAY NIGHT LIGHTS AND THE OPEN START ON FEBRUARY 29th

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• 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

I) Skater Squats (per leg): 8-8-6-6

II) Turkish Get-Ups (per arm): 4-3-2

WOD

"Sizzle Grip"

AMRAP 12 minutes

9 KB Snatch (53/35)

50" Waiter's Walk

7 Ukrainian Swings

50' Goblet Carries

*Complete one round on arm 'A', then complete the next round on arm 'B'. Every round counts as one completed round

**Each time the KB is placed on the floor/foot during a round (1-arm rd) complete 60m shuttle

L3: 44/26

L2: 35/18

L1: 26/10

Thursday, March 28th, 2024 WOD

This Week of Programming

• Fri: Skaters Squats, super sweet conditioning

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• Join our KSCF CrossFit Open Team here. FRIDAY NIGHT LIGHTS AND THE OPEN START ON FEBRUARY 29th

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• 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

I) BB RDLs: 3 sets of 8

II) BB Pendlay Row: 5-5-3-3-3

WOD

"Brazos Cansados"

Complete 4 Rounds

2/1 Rope Climb

16/12 DB Floor Press (50/35)

400m Run

L3: 45/30

L2: 40/25

L1: 35/20

Wednesday, March 27th, 2024 WOD

👀

This Week of Programming

• Wed: HS, 1-arm Press, Interval WOD

• Thu: RDLs, Rows, some cool WOD

• Fri: Lunge Strength, super sweet conditioning

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• Join our KSCF CrossFit Open Team here. FRIDAY NIGHT LIGHTS AND THE OPEN START ON FEBRUARY 29th

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• 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

Skill

HS drills and HSPU 

Strength

Half Kneeling KB Press

• 4 sets of 5/arm

WOD

"Toy Soldier"

From 0:00-8:00 complete:

Complete 2 Rounds

15 Chest to Bar Pull-Ups

12 HSPU

9 Squat Cleans (60% of Clean 1RM)

From 8:00-14:00 complete:

Complete 2 Rounds

15 Sit-Ups

50' HS Walk