top of page

Thursday, January 14th, 2023 WOD

This Week's Programming

  • Fri: Ring Dips & DB Curls for Strength

KSCF Notes

Byron with glasses off.


Hang Power Cleans: all sets are done without dropping bar

  • 3 sets of 3 @ 65-70% 1 RM Clean

  • 4 sets of 2 @ 75%-85% 1 RM

Complete in 18 mins


"Arsenic Box"


Alternating Box Step Overs (24/20) (BW)


108 views0 comments

Recent Posts

See All

Saturday, March 2nd, 2024 WOD

KSCF Notes Get our 2024 CrossFit Open Tee today!! Join our KSCF CrossFit Open Team here. FRIDAY NIGHT LIGHTS AND THE OPEN START ON FEBRUARY 29th Keep your diet in check and give yourself more free tim

bottom of page