top of page

Monday, February 1st, 2021 WOD

One Rep Max Testing

Over the next several weeks we will be testing our strength as we had in September/October. We will find where our strength lies and/or how much strength we have gained over 3 months of strength training.

If you cannot make a class, we recommend you coming in during the Open Gym hours to test your strength. Proper warm-up of your total body along with lower percentage sets to build in weight to test your 1 Rep Max. When you think you are close to your max, take 3 attempts to find your current 1 Rep Max for the given movement.

This Week's Programming

  • Tue: Handstands & Kipping HSPU

  • Wed: Back Squat max test

  • Thu: Interval WOD

  • Fri: Bench Press max test

KSCF Notes

Marky Mark!!


"Big Bully"

AMRAP 20 minutes

1k/800 (every following round is 200m less than the previous)

Rowing Meters

20/15 Push-Ups

15 Chest-to-Bar Pull-Ups

10 KB Snatch (53/35) 5/arm

*Wearing 20/14 lb vest

129 views0 comments

Recent Posts

See All

Saturday, July 20th, 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