Blog

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

07/18/2017

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Strength

Power Clean (3 Rep Max (10 minutes to build up))

Power Clean 3RM trying to do more weight than last week

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10

14 Toes to bar

9 Deadlifts

5 Power Power Snatches (135/95)

Rest 2 minutes

2 minutes of max reps toes to bar

2 minutes of max reps power snatches

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07/17/2017

CrossFit Kindred, CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Strength

Back Squat (!x9 Rep Max)

Back Squat 8RM

then…

2×8 @90% of 8RM

WOD

Metcon (12 Rounds for reps)

4 rounds

1 minute of calorie row

1 minute of double unders

1 minute of burpees

1 minute rest

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07/17/2017

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Strength

Back Squat (1×8 Rep Max )

Back Squat 8RM

then…

2×8 @90% of 8RM

WOD

Metcon (12 Rounds for reps)

4 rounds

1 minute of calorie row

1 minute of double unders

1 minute of burpees

1 minute rest

Read More

07/15/2017

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

WOD

Metcon (Time)

Buy i: Run 1 mile

then

30 KB Swings (#53/#35)

15 Pull-ups

3 Rounds For Time

Strength

Press (10×2 Every 2 Minutes )

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07/14/2017

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

WOD

Metcon (AMRAP – Rounds and Reps)

In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:

5 Front Squats (185/125 lbs)

10 Burpees over the Barbell

Rest 2 minutes, and then…

In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:

Row 250 Meters

10 Power Cleans (135/95 lbs)

Rest 2 minutes, and then…

In Teams of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes of:

10 Push Press (95/65 lbs – NO DROPPING BAR!)

20 Double-Unders (Sub 40 Single-Unders)

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