top of page

Friday, December 16th, 2022 WOD

12-days of fitness workout this Saturday. Bring your game and be ready for a nice long challenging WOD.

KSCF Notes

Walking to the Box the next two days... 🌧


I) Incline Bench DB Row: 5 sets of 7

II) Weighted Reverse Crunch: 4 sets of 10



AMRAP 12 minutes

50' DB Front Rack Walking Lunge

12 1-arm Devils Press

150' Farmers Carry

*Every time the DBs are rested during a locomotion Movement = 1 HuManmaker

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

91 views0 comments

Recent Posts

See All

Saturday, July 13th, 2024 WOD

KSCF Notes Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth. Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community Keep you


bottom of page