Blog

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

04/17/2018

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

See Whiteboard

Strength

Overhead Squat (10×2 EMOM)

WOD

Metcon (Time)

Run:400M

Thruster:25 (75#/55#)

4 Rounds for time

16 min Time Cap

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04/16/2018

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

See white board

Strength

Push Jerk ( 5×3 )

Start@65% of your 1 Rep max. Work up in weight each set. )do not let the bar crash on your shoulders)

E2M

WOD

Metcon (Time)

FOR Time:

5 Clean and Jerks (135/95)

1-2-3-4-5-6-7-8-9-10

Burpees Over bar

16 min time cap!

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04/14/218

CrossFit Kindred – CrossFit

Warm-up

WOD

Metcon (Time)

0:00 – 10:00 – 2k row or 1 mile run , Max DB Clean & jerk (50/35)

10:00 – 13:00 – Rest

13:00 – 20:00 – 1k row or 800m Run, Max DB Power Snatch (50/35)

20:00 – 23:00 – Rest

23:00 – 27:00 – 500 m row or 400m Run, Max DB Thrusters

(50/35)

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04/12/2018

CrossFit Kindred – CrossFit

Warm-up

Strength

Front Squat (2×8 @50% of 1RM)

Pause Front Squat

2 second pause

Metcon (Time)

Dead Lift: 50 (#155/#105)

Wall Ball: 40

Power Clean: 30

Dip: 20

Thruster: 10

For time

WOD

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