Archives for 2017

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12/30/2017

Announcements

CF Kindred Holiday Hours:
Monday Dec 25 closed
Tuesday Dec 26 closed
Monday Jan 1 closed
No 7pm classes on Friday Dec 22th & Dec 29th. All other classes remain the same.

CrossFit Kindred – CrossFit

WOD

Metcon (AMRAP – Reps)

2017 Team WOD!

Work on teams of 4!

One person working at each station at the same time.

Partners rotate during the rest periods. Score Total Reps as a team!

Station 1:

4 min AMRAP

-20 double unders

-17 kettlebell swings

Rest 1 min

Station 2:

4 min AMRAP

-20 calorie row

-17 push presses

Rest 1 min

Station 3:

4 min AMRAP

-20 double unders

-17 burpees

Rest 1 min

Station 4:

4 min AMRAP

-20 calorie row

-17 box jumps
53/35 American Kettlebell Swings | 75/55 Push Press | 24/20 Box

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12/29/2017

Announcements

CF Kindred Holiday Hours:
Monday Dec 25 closed
Tuesday Dec 26 closed
Monday Jan 1 closed
No 7pm classes on Friday Dec 22th & Dec 29th. All other classes remain the same.

CrossFit Kindred – CrossFit

Warm-up

Strength

Overhead Squat (10×1 EMOM)

WOD

Metcon (Time)

FOR time:

20 DB Thrusters (45/25)

25 Toes to bar

50 Double unders

16 DB Thrusters

20 Toes to bar

50 Double unders

12 DB Thrusters

15 Toes to bar

50 Double unders

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12/28/2017

Announcements

CF Kindred Holiday Hours:
Monday Dec 25 closed
Tuesday Dec 26 closed
Monday Jan 1 closed
No 7pm classes on Friday Dec 22th & Dec 29th. All other classes remain the same.

CrossFit Kindred – CrossFit

Warm-up

WOD

Metcon (Time)

TH: 7 (#135/#95)

Rest: 30

Then

5 Rounds

Then

SN: 7(TNG)

Rest: 30

Then

5 Rounds

BSQ: 7

Rest: 30

5 Rounds(Choose weight that is unbroken for the work sets – BSQ shouldbe on your back the whole time – NASTY)

Skill

Double-Unders

Spend 10 Minutes going between single under and double under. 15 singles, 5 double

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12/27/2017

Announcements

CF Kindred Holiday Hours:
Monday Dec 25 closed
Tuesday Dec 26 closed
Monday Jan 1 closed
No 7pm classes on Friday Dec 22th & Dec 29th. All other classes remain the same.

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up

0-10 mins

1x400m run

2 rounds of

10 inchworm with push up

10 hip openers each side of coaches choice

10 wall facing air squats

Mins 10-15

Power clean demo

Mins 15-25

On the minute Power Clean

Mins 30-60

Workout

Strength

Power Clean (10×1 On the minute )

WOD

Metcon (Time)

OHS: 30 (#75/#55)

T2B: 20

HSPU: 10

3 Rounds for time

Make sure your ROM is perfect.

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12/23/2017

Announcements

CF Kindred Holiday Hours:
Monday Dec 25 closed
Tuesday Dec 26 closed
Monday Jan 1 closed
No 7pm classes on Friday Dec 22th & Dec 29th. All other classes remain the same.

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

WOD

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Strength

Front Squat (10×1)

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