CrossFit Kernersville
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Archive for the WOD Category

3/16/16

CrossFit Kernersville – CrossFit Metcon (No Measure) 2-3 sets, not for time, of: MU or Strict pull ups x 5-10 or Ring rows x 10 Good mornings x 10 Flutter kicks x 30 Metcon (Time) In pairs, alternating full rounds, […]

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3/15/16

CrossFit Kernersville – CrossFit Split Jerk (Every 2-minutes, for 16-minutes (8 sets)) Set 1 – 3 reps @ 60% Set 2 – 2 reps @ 70% Set 3 – 2 reps @ 80% Sets 4-8 – 1 rep @ 90+% […]

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3/15/16

CrossFit Kernersville – CrossFit Back Squat (Every 2 min for 10 min (5 sets)) *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps […]

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3/14/16

CrossFit Kernersville – CrossFit Hang Power Clean + Front Squat + Jerk (Take 15 min to build to a 1RM (if form allows)) Metcon (AMRAP – Reps) Complete as many reps as possible in 7 minutes following the rep scheme […]

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3/11/16

CrossFit Kernersville – CrossFit Happy Friday!!! FNL – 16.3 CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Masters 55+ (AMRAP […]

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3/10/16

CrossFit Kernersville – CrossFit Metcon (No Measure) A. Make up a strength workout from this week or work on a movement/ skill work you need Metcon (Time) 21-15-9 rep rounds for time, of: KBS SDHP Sit ups x2 *Run/Row 400m […]

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3/9/16

CrossFit Kernersville – CrossFit Hang Clean + Clean + Jerk (Every 90 seconds for 15 minutes (10 sets)) Metcon (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14) Run 400 Meters Rest 2 minutes

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3/8/16

CrossFit Kernersville – CrossFit Front Squat (Every two minutes, for 16 minutes (8 sets)) Front squat x 2-3 *Build over the course of 8 sets to today’s heaviest triple Metcon (AMRAP – Rounds and Reps) Complete as many rounds and […]

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3/7/16

CrossFit Kernersville – CrossFit Hang snatch + Snatch Pull (Every 90 sec. for 8 minutes (5 sets)) Snatch pull- from the groundHang snatch + Snatch Pull (from the ground- this is just the shrug, arms stay locked out) + Snatch. […]

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3/4/16

CrossFit Kernersville – CrossFit Game Day!!! Good luck everyone!!! Don’t forget to sign up for FNL heat time CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* […]

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