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Friday, May 22nd, 2020 At-Home WOD

KSCF Notes

  • We just sent an email out last week/this week updating our added Zoom WOD classes and the links to find them. Check your emails or find the WODs and Links on our FB Group Page. M-W-F @ 6 pm, Tu @9 am, Th @ 12 pm, Sat @ 10 am

  • Find our Community Whiteboard here!. BW and at-home programming.

  • We are also having a #SweatySelfie contest. Post your workout or post-workout vids/pics and tag our handle with the proper hashtags and get credit on our Whiteboard.

  • Follow our FB group or our handle @kendallsquarecf . We will be posting a lot more content during this time period so all understand how to complete each movement.

  • "Murph" Memorial Day WOD outside (hopefully)

KSCF Private FB Group.



At-Home WOD

"Cover 4"


Complete 6 Rounds

*Every 4 mins that pass, Add 2 reps to every exercise

20 Alternating Lunges

16 Odd Object Thrusters

20 Mountain Climbers

4 Turkish Get-Ups (2/arm)


Extra Credit


Complete 2 sets of each

Max Effort Technical Plank Hold from forearms

Max Effort Wall Sit (cap is 4 mins)


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© Kendall Square CrossFit 2020.

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