Blog

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

5/26/2017

Announcements

There are some changes made to this weekend schedule . Upcoming Saturday 5/27 There will be a 9:30 am class. However, there will be NO 10:30 am class and NO open gym. Sunday 5/28 NO open gym. Monday 5/29 we will have a 9:30 am class. Memorial WOD. Please RSVP in advance. Come get your WOD on and enjoy your day off.

CrossFit Kindred – CrossFit

Warm-up

Powerlifting

Bench Press (Every 2 minutes )

Metcon

Metcon (AMRAP – Rounds)

5 MIN AMRAP

10 Push Press (95/65)

10 Burpee over bar

Rest 2 min

5 min AMRAP

10 Thrusters (95/65)

10 burpee over bar

Rest 2 min

5 min AMRAP

10 wall ball(20/14)

10 regular burpees

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5/25/2017

Announcements

There are some changes made to this weekend schedule . Upcoming Saturday 5/27 There will be a 9:30 am class. However, there will be NO 10:30 am class and NO open gym. Sunday 5/28 NO open gym. Monday 5/29 we will have a 9:30 am class. Memorial WOD. Please RSVP in advance. Come get your WOD on and enjoy your day off.

CrossFit Kindred – CrossFit

Warm-up

Gymnastics

Handstand Hold

Tabada Hand Stand hold against the wall.

Metcon

Metcon (Time)

Row: 1000M

Then

DL: 21 (#155/#105)

FSQ: 15

HSPU: 9

4 Rounds for time

!8 min time CAP

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5/24/2017

Announcements

There are some changes made to this weekend schedule . Upcoming Saturday 5/27 There will be a 9:30 am class. However, there will be NO 10:30 am class and NO open gym. Sunday 5/28 NO open gym. Monday 5/29 we will have a 9:30 am class. Memorial WOD. Please RSVP in advance. Come get your WOD on and enjoy your day off.

CrossFit Kindred – CrossFit

Warm-up

Back Squat (5×5)

Metcon

Metcon (Time)

Run: 800m

Box Jump: 50

(24”/20)

Swing: 40 (#53/#35)

Goblet Squat (#53/#35)

Push Press 10r/10l

OHS 5r/5l

For time

*All with a KB

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5/23/2017

Announcements

There are some changes made to this weekend schedule . Upcoming Saturday 5/27 There will be a 9:30 am class. However, there will be NO 10:30 am class and NO open gym. Sunday 5/28 NO open gym. Monday 5/29 we will have a 9:30 am class. Memorial WOD. Please RSVP in advance. Come get your WOD on and enjoy your day off.

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

George TBA

PATNER WOD (Time)

Partner WOD:P1/P2

P1: R0w 150M/P2 Rest

P2: Row 150M/P1 Rest

10 Rounds

P1: Push-Up:10/P2:Rest Scale up DB ROW *#35/#25)

P2: Push-Up:10/P1:Rest

10 Rounds

P1: Air Squat:20/P2:Rest Scale up DB Squats ( #35/#25)

P2: Air Squat:20/P1:Rest

10 Rounds

For time

Strength

Push Press

5×5 PP

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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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