Friday, April 5th, 2024 WOD

UUUUPPPPPPPP!!!!!

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• 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

Bottom-Half Bench Press

• 4 sets of 3 starting @ 70% (build if possible)

Bench Press

• 3 sets of 3 trying to find heavy 3 Rep set for day

WOD

"Elizabeth"

21-15-9 reps of:

Squat Clean... or, Cleans 🤔 (135/95)

Ring dips

L3: 115/75

L2: 105/65

L1: 95/55

Thursday, April 4th, 2024 WOD

This Week of Programming

• Fri: Bench Press

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• 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) Deadlifts: 5-5-3-3-3-10

II) KB Wood Chop Lunge: 3 sets of 6-8/side

WOD

"Uphill Battle"

AMRAP 10 mins

2-4-6-8-10-12...

Alt. DB Renegade Row (55/40)

Sumo DL High Pull (95/65)

*35 Double Unders after each round

Wednesday, April 3rd, 2024 WOD

This Week of Programming

• Thu: Not Lunges. Prob some DB Rows and something else.

• Fri: Bench Press

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• 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

WOD

"Like a Pizza Pie"

AMRAP 8 Mins

8 KB Cleans/arm (53/35)

4 KB Thrusters/arm

*Can break clean and thruster reps/sets up however you see fit

** EMOTM starting at 1:00 - 50' KB Front Rack Carry

Strength

Complete 4 GIANT Sets

I) Weighted Hip Bridges: 5-10

II) DB Reverse Flyes: 8-12

III) Bench Planks: 30-45 seconds