Blog

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

02/08/2018

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Strength

Front Squat (Establish a heavy 1RM )

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Push Press (75/55)

10 Box Jump (24/20)

10 Toes to bar

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02/07/2018

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Conditioning

Aerobic Test (Time)

2 rounds for time

1200m run

20 Hang Power Snatch (95/65)

800m run

30 burpees

400m run

40 Wall Ball (20/14)

40 Minute time CAP


“No matter how slow you go, you are still lapping everybody on the couch.”

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02/06/2018

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Strength

Push Press (12 min to establish a 1RM)

WOD

Metcon (AMRAP – Reps)

Min 1: Max Calorie Row

Min 2: Hang Power Clean (115/75)

Min 3: ABMAT Situp

Min 4: Deadlift (115/75))

Min 5: REST

4 Rounds For max REPS

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02/05/2018

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Strength

Back Squat (15 mins to find a 1 Rep Max)

Make sure athletes increase in small increments of no more than 5lbs at 90%+ of 1rm

WOD

Metcon (Time)

100 thrusters for time 95/65

10 bar over burpees every time you break!
I have listed an Rx weight, the weight should be such that athletes can complete 15 to 20 unbroken thrusters in the first set

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