Blog

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

10/19/2917

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

WOD

Metcon (Time)

Run: 400

Press: 50 (#45/#35)

OHS: 30

4 Rounds for time

Strength

Back Squat (10×3 On the minute )

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10/18/2017

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice

WOD

Metcon (Time)

Row: 1000M

TH: 50 (#95/#65)

Pull-Up: 40

HSPU: 30

T2B: 20

Strict Pull up:10

For time

Strength

Overhead Squat (5×5 Every 2 Minutes )

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10/17/2017

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice 5-10 Minutes

WOD

Metcon (Time)

C2B Pull-Up: 5

Ring Push-Up: 5

On the minute for 20 Minutes (Perfect and refine both movements)

rest 3:00

Then

Air Squat: 50

Run: 400M

5 Rounds for time

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10/16/2017

Announcements

Don’t forget to reserve for the Nutrition Workshop on Tuesday the 17th at 5:30pm!

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12

6 Power Cleans (155/105)

12 Toes to bar

18 Wall Balls (20/14) (10/9) foot line

Rest 2 minutes

FOR TIME:

20 Power Cleans

30 Toes to bar

40 Wall Balls

Strength

Front Squat (8 Rep max )

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10/14/2017

Announcements

Don’t forget to reserve for the Nutrition Workshop on Tuesday the 17th at 5:30pm!

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice

WOD

Prison Rules (No Measure)

3 reps every :15 seconds for 16 Intervals, 1:00 Rest between exercises.

PSN: (#115/#75)

Rest 1:00

Thruster

Rest 1:00

Power Clean & Jerk

This is a great time think about your life.

Strength

Push Press (5×3 Every 2 Minutes)

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