Cindy

Cindy

09/19/2017

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice

WOD

Metcon (Time)

Sprint: 100M

TH: 5 (#115/#75)

Rest 1:00

12 Rounds (Set up 50M out and back)

Strength

Overhead Squat (5×12 Every 3 Min)

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09/18/2017

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice

WOD

Metcon (Time)

HPCL: 7 (#115/#75)

FSQ: 11

AbMatSit-Up: 22

4 Rounds for time

Strength

Sumo Deadlift (5×2 Every 3 minutes )

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09/16/2017

Announcements

Free class at VivaCalleSJ. Sunday, Sept 17th. 11am-1pm. Invite your friends and family. The class is FREE and does NOT count against your attendance if you are on a limited plan.

CrossFit Kindred – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9

12 Toes to bar

8 Deadlifts

4 Power Cleans

Weights are 165/105

After 9 minutes you will have 16 minutes to find your 1RM Power Clean

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09/15/2017

Announcements

Free class at VivaCalleSJ. Sunday, Sept 17th. 11am-1pm. Invite your friends and family. The class is FREE and does NOT count against your attendance if you are on a limited plan.

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice

WOD

Metcon (AMRAP – Rounds and Reps)

Front Rack Lunge:12 (95#/65#)

Box Jump: 12

S2O: 12 (95#/65#)

AMRAP: 12 Minutes

Strength

Deadlift (5×5 Every 3 minutes )

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09/14/2017

Announcements

Free class at VivaCalleSJ. Sunday, Sept 17th. 11am-1pm. Invite your friends and family. The class is FREE and does NOT count against your attendance if you are on a limited plan.

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Strength

Bench Press (5×5)

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