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Monday, March 20th, 2023 WOD

Our Programming this week will have a long Murph workout on Wednesday. Plan your rest and recovery for the high volume workout that day.

Next week we will finish National Women's Month with our them to be the "Girl" benchmark CF WODs across the week. We're excited to celebrate the women who have been a part of our KSCF fam now and whom have also built our KSCF culture. Thank you.

This Week's Programming

  • Tue: Front Rack Reverse Lunges

  • Wed: Longer Murph WOD

  • Thu: Jerks

  • Fri: Nothing yet planned. Will be decided when we learn how you athletes feel across the week.

KSCF Notes

Happy Birthday to this wonderful woman of the KSCF Fam!!


Bench Press

  • 2 sets of 10 @ 65% (first 4 reps with pause at chest)

  • 2 sets of 3 @ 75% (5-0-X tempo)

  • 2 sets of 4 @ 80%


"Toy Soldier"

From 0:00-8:00 complete:

Complete 2 Rounds

15 Chest to Bar Pull-Ups


9 Squat Cleans (60% of Clean 1RM)

From 8:00-14:00 complete:

Complete 2 Rounds

15 Sit-Ups

50' HS Walk (5 Wall Walks)

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