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Monday, March 15th, 2021 WOD

CF Open Week 2

For those who haven't completed their 21.1 workout, you have until 8 pm tonight to submit your scores. If you need to find a judge you can email one of us coaches or post in our private FB group.

We will continue a similar structure for this week's programming tapering to Friday's 21.2 workout. Thursday programming will be modified for both athletes who are prepping for the workout and for those who are not.

This Week's Programming

  • Tue: Kipping PU & MU drills

  • Wed: Interval WOD/unsure about any skill/strength

  • Thu: Multiple WODs for all athletes

  • Fri: CF Open 21.2 WOD

KSCF Notes


Every Minute on the Minute for 12 minutes


Mins 1-3: 2 reps @ 60%

Min 4: Rest

Mins 5-7: 2 reps @ 65-70%

Min 8: Rest

Mins 9-12: 1 rep @ 75%



Complete 4 Rounds

15 Wall Balls (20/14)

14 DB Snatch (50/35)

13 Sit-Ups

*Levels will vary, record weights.

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