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Wednesday, January 17th, 2024 WOD

The CrossFit Open is coming at the end of February where we will perform our annual test of fitness. We've sent some information out about our Friday Night Lights happening Friday's beginning at 5:30 pm. After each workout, we get together for a post-WOD KSCF Social. If you have suggestions please mention it to any of us coaches in class.

On the final week, we plan to get together to go Axe Throwing. You can come to hang or come to throw axes. We have two options to choose from in Everett (more affordable and near Nigh Shift Brewery) or Boston. Check out our Whiteboard survey in the box and let us know if you'd be interested in going to the Everett location with the gang.


Looking forward to these Socials and tests of fitness coming February.



Who'Dat? Is dat a new Dad?!? 👶💞


This Week of Programming

  • Thu: Pendlay Rows & Core

  • Fri: Maybe Some Kipping Skills and an interval WOD


KSCF Notes




Skill


HS, HS Walking, Kipping HSPU


WOD


WORKOUT 15.4


AMRAP 8 mins


3 handstand push-ups

3 cleans (185/125)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans


12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans


21 handstand push-ups

9 cleans


Etc., adding 3 reps to the handstand push-up

each round, and 3 reps to the clean every 3

rounds.


L3: 155/105

L2: 135/85

L1: 115/65

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