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Wednesday, October 9th, 2019 WOD

2020 CrossFit Open

  • Follow this link to test your fitness in the 2020 CrossFit Open! We had over 30 people sign-up and participate for the CF Open in 2019. Join our KSCF team and test your fitness!

  • Friday Night Lights: Every Friday we will be getting together as a Box to complete the current CrossFit Open workout of the week. This is a great environment where we get our comrades together and push ourselves and encourage eachother. Every Friday night starting at 5:30 pm during the Open.

  • Friday programming will be the CF Open workout for the next 5 weeks


Current planned FNL Locations

October 11th: Flat Top Johnny’s

October 18th: Catalyst

October 25th: World Of Beer

November 1st: Hallo’W’Earls: Back Bay, Earls.

November 8th: Jillian’s



What is your guess for 20.1?!?

Strength

Complete 3 sets 5 Tripod Drill Tips

10 HS Floaters

5 HSPU or Negatives


Handstand walk work:


6 minutes of play:

10 HS Shoulder Taps

*rest 1 min


25' HS Walk (can be partner assisted)

*rest 1 min


WOD


"Part-Time"


Complete 5 Rounds


Every 3 minutes

6 Thrusters

8 Burpees over the Bar

6 Chest to Bar or Pull-Ups


Rx: 115/75

L3: 95/65

L2: 75/55

L1: 65/45

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