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

03.25.0217 WOD

CrossFit Kindred – CrossFit

Strength

Front Squat (1-1-1-1-1)

– work up to heavy single for the day

Conditioning

Cooldown

10-15 mintues ROMWOD

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

7 power snatches (135/95)

20 wall balls (20/14)

200M run with medball

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03.24.2017 WOD

CrossFit Kindred – CrossFit

Strength

Sumo Deadlift (4×5)

– work up to 1RM of the day

– then do EMOM at 75%

Deadlift (FOR REFERENCE)

Conditioning

Metcon (Time)

5 rounds:

10 DB thrusters (45/35)

10 pull ups

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Cooldown

10-15 minutes of ROMWOD

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03.22.2017 WOD

CrossFit Kindred – CrossFit

Warm-up

200M Run

-THEN-

3 Rounds:

7 burpees

9 Sit Ups

11 Air Squats

Strength

Back Squat (1-1-1-1-1)

– Work up to heavy set of the day

Conditioning

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

5 HSPU

7 hang cleans (135/95)

9 toes-to-bar

Cooldown

5-15 minutes of ROMWOD

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03.21.2017 WOD

CrossFit Kindred – CrossFit

Warm-up

200M Run

-THEN-

10M Knee Pulls

10M Ankle Pulls

10M Toe Pulls

10M Pigs on Skates

-THEN-

3 Rounds for Quality:

3 Wall Walks

5 Behind the neck Elbow Raises, 45/33 lbs

7 Split Press, 45/33 lbs

9 Air Squats

Strength

Front Squat + Split Jerk (- work up to heavy set)

Clean and Jerk (FOR REFERENCE)

Conditioning

Metcon (Time)

30-20-10

Alternating one-arm snatches (53/35)

Alternating pistol squats

Burpees

Cooldown

5-15 minutes of ROMWOD

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