Blog

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

04.22.2017 WOD

CrossFit Kindred – CrossFit

Strength

Power Snatch (2-2-2-2-2)

– work up to heavy double

Power Clean (2-2-2-2-2)

– work up to heavy double

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20 KB swings (70/53)

10 Burpees

5 HSPU

Cooldown

10-15 mintues ROMWOD

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04.21.2017 WOD

CrossFit Kindred – CrossFit

Warm-up

200M Run

-THEN-

10M Knees to Chest

10M Heel to Butt

10M Figure 4s

10M Sampson Stretch

10M Hurdlers

10M Leg Swings

10M High Knees

10M Broad Jumps w/ Squat

-THEN-

3 Rounds for Quality:

3 Strict Pull Ups/Ring Rows

6 Push Ups

9 Hollow Rocks

Strength

Back Squat (5×3 @ 80% 1RM)

– Work up to 80%, then for 5 rounds, do 3 reps every 60 seconds

Conditioning

Metcon (Time)

5 rounds:

10 overhead squats, 115/85 lbs

12 pull ups

10 hang power cleans

Cooldown

5-15 minutes of ROMWOD

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04.20.2017 WOD

CrossFit Kindred – CrossFit

Conditioning

Alexander (Time)

5 rounds for time of:

31 Back Squats, 135#

12 Power Cleans, 185#
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here

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04.19.2017 WOD

CrossFit Kindred – CrossFit

Warm-up

200M Run

-THEN-

3 Rounds:

7 burpees

9 Sit Ups

11 Air Squats

Strength

Back Squat (5×5 @ 75% 1RM)

– Work up to 75%, then for 5 rounds, do 5 reps every 60 seconds

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20 wall balls (20/14)

10 deadlifts (225/155)

12 HSPU

Cooldown

5-15 minutes of ROMWOD

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04.18.2017 WOD

CrossFit Kindred – CrossFit

Warm-up

400M Run

-THEN-

5 Snatch High Pulls, 45/33

5 Hang Muscle Snatch

3 Overhead Squats @ 1/4

3 Overhead Squats @ 1/2

3 Overhead Squats @ full

3 Snatch Balances @ 1/4

3 Snatch Balances @ 1/2

3 Snatch Balances @ full

3 Hang Snatch

Strength

Snatch + Snatch Balance + Overhead Squat (5×1)

– work across at 75% of 1RM Snatch

Snatch (USE FOR REFERENCE)

Skill

Pull-ups (3×7)

7 strict pull ups + ME kipping

Conditioning

Metcon (Time)

21-15-9

Hang muscle snatch (95/65)

Pull ups

Bar-facing burpees

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