Follow our Workout of the Day (WOD), and read articles from our coaches.



Select “Open Gym” from the above Program tab to see the workout for Barbell Class , Conditioning and Body Pump/FBB Class.

CrossFit Kindred – CrossFit



Power Clean (5×5 E2M)

Work at a

challenging load.


Metcon (AMRAP – Rounds and Reps)

Run: 100M

S20: 10 (115/75)

Abmat sit-ups : 20

AMRAP: 15 Minutes

The set of wall balls should be unbroken


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Barbell Class and Conditioning Class

CrossFit Kindred – Open Gym


Kindred Barbell

14 August


10 sets x 1 rep

Percentages: 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

Back Squat

4 sets x 6-8 reps @ 80%

2-3 minutes rest between sets

Aerobic Conditioning

Warm up (coach’s choice)

20’Rounds on the assault bike of :

15 seconds on

15 seconds off.

we are working up to a shorter sprint period so that’s means pushing it on the assault bike faster to get max output for the short period of work and then short period of rest.

Do your best to sprint but rest longer as needed. The goal is to stay on track with the time period intervals but don’t be afraid to speak up to request for longer rest period (ie 30 seconds or even 60 seconds ) as needed. If you feel good go for the full 20 rounds. In total it is “5minutes” of Work. But don’t be fooled this will test you!

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CrossFit Kindred – CrossFit



Power Snatch (5×2 @65%+ E2M)


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Deadlift (225/155)

10 Push up

15 Wall ball (20/14)

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Barbell Class & Body Pump/FBB

CrossFit Kindred – Open Gym

Accessory Work

Body Pump/FBB Class:

A1) Seated Arnold presses.

Medium to heavy DBs . 3 sets. 8-10 reps (pause 1 second at the top)

A2) Seated Narrow Grip Lat pull downs

3 sets of 8 – 10 reps. Pick a weight that is challenging for 8 – 10 reps .

A3) Dumbbell rows. 3 sets of 8-10 reps total so split between each arms. Rest 30-60 secs after each set.


Each athlete complete:

10 Alternating KB Bent Over Row

10 Ring Rows (hold 1sec at the top of each rep)

10 KB Thrusters

20m 2-arm Kettlebell Overhead Carry (choose a moderate weight for you)

If this is your Primary WOD: Complete 4 rounds. Go medium to heavy on KBs – DBs.

Keep a good pace and continuously grind.

If this is your secondary WOD/Dbl Day: go light on KBs and DBs. Keep it to 2-3 rounds.


8/9/2018 Thursday

Kindred Barbell Class

Power Clean

Find a Max Single

Accessory work TBD

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