Blog

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

09/13/2017

Announcements

Free class at VivaCalleSJ. Sunday, Sept 17th. 11am-1pm. Invite your friends and family. The class is FREE and does NOT count against your attendance if you are on a limited plan.

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice

WOD

Metcon (Time)

FOR TIME:

Run 800

5 rounds

15 Burpees

20 Wall Balls (20/14) (11/10 foot line)

Run 800 when done 5 rounds

Strength

Front Squat (2 Rep max )

Then…

3 sets of 2 @90%

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09/12/2017

Announcements

Free class at VivaCalleSJ. Sunday, Sept 17th. 11am-1pm. Invite your friends and family. The class is FREE and does NOT count against your attendance if you are on a limited plan.

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instuctor Choice

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

30 air squats

20 handstand push-ups

10 deadlifts, 225lb/185lb

Back Squat (5×10 Every 3 minutes )

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09/09/2017

Announcements

Free class at VivaCalleSJ. Sunday, Sept 17th. 11am-1pm. Invite your friends and family. The class is FREE and does NOT count against your attendance if you are on a limited plan.

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds NFT of:

12 Overhead Squats PVC

10 Push-ups

8 Ring Row

Run 100 M

WOD

Metcon (Time)

Run: 800 meter

FSQ: 50 (2DB #45/#35)

Swing: 40 (70lb/53)

S2O: 30 w/DBs

OHS: 20 (10R/10L) w/KB

Strict Pull up: 10

For time (This is going to be nasty)

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09/08/2017

CrossFit Kindred – CrossFit

Warm-up

Instructor choice (No Measure)

WOD

Metcon (Time)

Push Press:3 115/75

Toes to bar: 6

Box Jump: 9

10 rounds for time

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09/07/3027

CrossFit Kindred – Strength

Snatch (8×1)

Work at 82% of your 1RM Snatch

Clean & Double Jerk (4×1)

Work at 70% of your 1RM Clean & Jerk.
Perform one clean followed immediately by two jerks.

Pause Front Squat (4×2)

Work at 75% of your 1RM Front Squat.
Work at 75% of your 1RM Front Squat.

Overhead Walking Lunge (2×10 )

Perform 10 lunges at 40% of your Body Weight

Isometric Back Extension (Hold for 30 seconds each round.)

2x :30

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