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Thursday, February 23rd, 2023 WOD

All classes are planned to be on today unless conditions get very bad.

This Week's Programming

  • Fri: CrossFit Open 23.2

KSCF Notes


I) Band Reverse Flyes: 4 sets of 10

II) Bear Crawl DB Drag: 3 sets of 50'

III) Landmine Half-Kneeling Rotations: 3 sets of 8/side



On a Running Clock

1 Tabata Round (alternating movements)

Goblet Lateral Lunges (choose own weight)

Center Forearm Plank

Rest 2 mins

1 Tabata Round (alternating movements)

Ukrainian KB Swings (choose own weight)

Ukrainian Twists (use same weight as above)

Rest 3 mins

1 Tabata Round (alternating movements)

MB Rotational Throws (choose own weight)


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