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Monday, October 14th, 2019 WOD

2020 CrossFit Open

If you have signed up for the CrossFit Open be sure to submit your score before 8pm tonight!!

  • Follow this link to test your fitness in the 2020 CrossFit Open! This year we have 27 people sign-up and participate for the CF Open. You can still sign-up and enter your score if you completed 20.1 as late as 8 pm est. Join our KSCF team and test your fitness!

  • Friday Night Lights: Every Friday we will be getting together as a Box to complete the current CrossFit Open workout of the week. This is a great environment where we get our comrades together and push ourselves and encourage eachother. Every Friday night starting at 5:30 pm during the Open.

  • Friday programming will be the CF Open workout for the next 5 weeks. All can complete it regardless if you signed up for the Open.

Current planned FNL Locations

October 18th: Catalyst

October 25th: World Of Beer

November 1st: Hallo’W’Earls: Back Bay, Earls.

November 8th: Jillian’s

This Week's Schedule

  • Tuesday: HSPU work

  • Wed: Interval WOD

  • Thurs: Accessory Str + general conditioning WOD

  • Friday: 20.1

20.1 vibes


EMOM 12 min:

10-15s Front Lever Hold / 5x Scaled Version

5 Snatch grip DL

5-10 Toes to Bar for Technique




2 Push Presses (135/95)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (135/95)

4 Toes to Bar

4 Box Jump Overs (24/20)

*Up by (2’s) until time completion

L3: 115/75

L2: 105/65

L1: 95/55