CrossFit Kernersville
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Archive for the WOD Category

8/26/15

CrossFit Kernersville – CrossFit We have a big day planned this Saturday…. CLASS IS AT 9:00am. We are doing a special fundraising WOD to support & raise money for this wonderful non profit organization called Kettlebells4kids. They raise awareness & […]

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8/25/15

CrossFit Kernersville – CrossFit Push press + split jerk (EMOM 10 minute x 1 rep ) Pause for 3-4 seconds in the split jerk receiving position before recovering. Metcon (Time) For time: 1000 Meter Row 30 Overhead Squats (135/95) 30 […]

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8/24/15

CrossFit Kernersville – CrossFit **This Saturday, August 29- Please come out for a special WOD at 9:00am, then our painting/pizza/beer party will be afterwards. We need all the help we can get so please try to make it if you […]

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8/21/15

CrossFit Kernersville – CrossFit Hang Snatch + Snatch + OHS (Every 90 sec. for 15 minutes (10 sets)) ***Each set should be 1 Hang Snatch + 1 Snatch + 2 OHS. Build to today’s heaviest set. Snatch Pull (5 sets […]

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8/20/15

CrossFit Kernersville – CrossFit Squat Clean (EMOM complete 1 rep based on scheme below) Minutes 1, 6 and 11: 70% of 1-RM Minutes 2, 7 and 12: 75% of 1-RM Minutes 3, 8 and 13: 80% of 1-RM Minutes 4, […]

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8/19/15

CrossFit Kernersville – CrossFit Push Jerk + Split Jerk (Every 90 seconds for 15 minutes (10 sets)) Build over the course of 10 sets Metcon (Time) For time: 800m run 50 Double unders 10 DB lunges 600m run 40 DU […]

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8/18/15

CrossFit Kernersville – CrossFit Please come out tonight to join us for Shea’s Farewell WOD. Shea has been with us since the first box and has been part of our CF family since the beginning. We have had a lot […]

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8/17/15

CrossFit Kernersville – CrossFit Back Squat (Every 2-minutes, for 16 minutes (8 sets)) *Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep *Set 3 – 60% x 1 rep *Set 4 – 70% x 1 […]

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8/14/15

CrossFit Kernersville – CrossFit Deadlift (10-8-6-4-2 – Load should be climbing.) Metcon (Time) For time: 1000m Run 25 Power Cleans (135/95) 25 Box Jump Overs (24/20″) 25 Pull-ups 50 Wall Balls (20/14) 25 Pull-ups 25 Box Jump Overs 25 Power […]

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8/13/15

CrossFit Kernersville – CrossFit Clean and Jerk (12 min EMOM, 1 rep 75-85%, use same load all sets) Metcon (Time) 5 rounds each for time, of: 10 Handstand push ups 20/16 Cals on the Rower OR 400m run 50 Double […]

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