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Thursday, June 1st, 2023 WOD

Our June Member of the Month

To open the Summer months, our lunchtime Momma, Rosie Welsh, is our June MOM. Rosie joined our crew shortly after the 2020 shutdown. Since then she has created a new workout regimen and become a staple to our 12 pm class. Rosie will always have a smile on her face and start a conversation with you. She is constantly challenging herself in each class and has helps keep her boxmates in check. Rosie has even been able to get back to her previous maxes after welcoming her son Zahir to the world who we were lucky to meet last week. Come join our lunch class and you'll see Rosie's upbeat and fun-loving personality.

My athletic background involved a lot of running as a teenager, and then I got into rowing at university, which I loved, but sadly had to give up after a year because of an ACL tear the first (and only!) time I went skiing. Recovery from that injury was drawn out, and it still sometimes bothers me, but I really got back into working when my husband introduced me to powerlifting, which lead me to join an informal Olympic weightlifting group. When we moved from London to the US in early 2020 I was looking for somewhere to continue this and meet people in the area, and found KSCF. When gyms were able to reopen after lockdown, coming to the noon class most weekdays really saved my sanity! In the meantime, I took a year of ‘maternity leave’ from CrossFit, but am now pleased to be back to my former strength and setting new PRs.

I like interval WODs, and anything involving rowing, deadlifts and cleans. Lunges are pure evil, and I also still really struggle with anything kipping or pull-up related. After class I make lunch from what I can find in the fridge, usually some combo of rice, chicken/tofu, salad/veg/avocado, or grab something from Clover on my cycle home. Other hobbies are… having a nearly-two-year-old! And reading, when I can.

My main goal at the moment is to consistently make it in for 3 classes per week, and ideally as a bonus to see some new PRs in the major lifts before the end of the year.

This Week's Programming

  • Fri: Accessory Strength

KSCF Notes


Clean Complex

Every 90 seconds for 12 minutes (8 sets)

1 Pause below the knee Clean Pull + 1 Pause above the knee Hang Clean + 1 Hang clean

  • build in weight starting at 50% 1 RM Clean



For Time:

1 Toes to Bar, 10 Power Cleans

2 Toes to Bar, 9 Power Cleans

3 Toes to Bar, 8 Power Cleans

4 Toes to Bar, 7 Power Cleans

5 Toes to Bar, 6 Power Cleans

6 Toes to Bar, 5 Power Cleans

7 Toes to Bar, 4 Power Cleans

8 Toes to Bar, 3 Power Cleans

9 Toes to Bar, 2 Power Cleans

10 Toes to Bar, 1 Power Cleans

Rx – 70% 1 RM PC

L3: 65% 1 RM PC

L2: 60% 1 RM PC

L1: 55% 1 RM PC

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