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Monday, April 8th, 2024 WOD

KSCF Programming

As some may notice, we've implemented training to prepare for the Memorial Day Weekend workout, Murph. This is a community workout we run then and is also a CrossFit workout tradition across the U.S. and maybe even the World. We will have some various programming coming over the next few months and here is what and why.

  • Murph Prep workouts

  • Higher Intensity lifting percentage to prepare for 1 Rep Max testing coming soon. Likely, Late April into May.

  • KSCF FaceOff workouts added into programming.

  • Quarterfinals WODs. We have had a number of KSCF athletes whose CrossFit Open scores have earned them a trip to the Quarterfinals. As part of the community, we are going to program some of those workouts into our KSCF programming.

This Week of Programming

  • Tue: Push Jerk

  • Wed: Interval WOD: rowing, DL, Burpees

  • Thu: Back Squat

  • Fri: Send suggestions

KSCF Notes


AMRAP 25 minutes

Buy-in: 1 mile Run

With remaining time:

20 Back Squats (95/65)

12 Alt. DB Renegade Row (55/40)

10 Box Jumps (24/20)

15/12 DB Push-Ups

10 Pull-Ups

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