KSCF Notes
An email was sent out on 4/12 with all our Zoom links for classes.
You can help support our #KSCFam and the KSCF culture and sign-up for the Support Your Local Box fundraiser.
Find our Community Whiteboard here!. BW and at-home programming.
We are also having a #SweatySelfie contest. Post your workout or post-workout vids/pics and tag our handle with the proper hashtags and get credit on our Whiteboard.
Follow our FB group or our handle @kendallsquarecf . We will be posting a lot more content during this time period so all understand how to complete each movement.
"Murph" Memorial Day WOD at KSCF (hopefully)
At-Home WOD
Weighted
Complete:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
Then,
Complete:
100 Double Unders
1 Round of “Dumbbell DT”
75 Double Unders
1 Round of “Dumbbell DT”
50 Double Unders
1 Round of “Dumbbell DT”
25 Double Unders
1 Round of “Dumbbell DT”
Then,
Complete 3 Rounds
10 Inverted Burpees
30 Mountain Climbers
10 Box Jumps or Broad Jumps
* 1 Round of “Dumbbell DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Non-weighted
Complete:
21 Burpees
1 Round of “BW DT”
18 Burpees
1 Round of “BW DT”
15 Burpees
1 Round of “BW DT”
12 Burpees
1 Round of “BW DT”
Then
Complete:
100 Double Unders
1 Round of “BW DT”
75 Double Unders
1 Round of “BW DT”
50 Double Unders
1 Round of “BW DT”
25 Double Unders
1 Round of“BW DT”
Then,
Complete 3 Rounds
10 Inverted Burpees
30 Mountain Climbers
10 Box Jumps or Broad Jump
*1 Round of “Dumbbell DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
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