Blog

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

03/20/2017

CrossFit Kindred – CrossFit

Strength

Bench (5×10)

Metcon

Metcon (AMRAP – Rounds)

15 min AMRAP

10 Thrusters (#95/#65)

10 pull-ups

50 double unders ( 100 singles)

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5/19/2017

CrossFit Kindred – CrossFit

Warm-up

Strength

5×5 (E2M)

Metcon

4 rounds (Time)

400 meter run

12 KB Swings (#53/##35)

12 Burpees

12 Ab Mat Sit-ups ( Butterfly)

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5/18/2017

CrossFit Kindred – CrossFit

Every 2 minutes for 30 minutes (10 sets) (10×2)

Hang Clean+Clean

4 rounds for time (Time)

9 Hang Power Cleans (135/95)

15 Hand Release Push-ups

21 Air Squats

200 Meter Run

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5/17/2017

CrossFit Kindred – CrossFit

Warm-up

5 min AMRAP ( use it to warm up) (No Measure)

5 Pull-ups

10 push-ups

15 Air Squats

10 PVC Pass Throughs

10 Good mornings

Strength

Push Press (5×5)

5×5

Metcon

5 Rounds (Time)

Push Press 10 (#75/#55)

Pull-ups 10

Immediately following tour last round RUN 1 mile.

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5/13/2017

Announcements

Sunday Open Gym is cancelled due to Mother’s Day. Enjoy the day with your mom!

CrossFit Kindred – CrossFit

Warm-up

General (No Measure)

:15 Jumping Jack

:15 Air Squat

:15 Mountain Climber

:15 Jump Squat

4 Rounds

Mobility/Stability (No Measure)

:15 Plank

:15 Superman

:15 Side Plank

:15 Side Plank

4 Rounds

Strength

Hang clean (10×1)

Every minute for ten minutes work up to a heavy hang clean. (Squat)

Metcon

Metcon (Time)

5 rds for time

20 wall balls ( #20/#14)

15 push press (#75/#55)

10 Box jump (24″/20″)

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