CrossFit Kernersville
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Archive for the WOD Category

9/30/11 WOD

5 Rounds for time 10- Thrusters (95lbs/65lbs) 20 Yard bear crawl 50- Double unders Sprint to the other building and then sprint back to your thrusters.

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9/29/11 WOD

3 rounds for time 21x reps each Pull-ups Push-ups Sumo deadlift high pull (75lbs/55lbs) KB swing (40lbs/25lbs) Burpees Ball slams (20lbs/15lbs) (1) 50 foot sled push

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9/28/11 WOD

REST DAY!!!!!!!!!!!

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9/27/11 WOD

“Speed Demon” 1 Round for time Run 1 mile (4 times around the building) Row for exactly as much time as it took you to run the mile Run 1 mile (4 times around the building)

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9/26/11 WOD

“Jack” 20 Minute AMRAP 10 Push presses 10 KB Swings (25lbs/35lbs) 5 Handstand push ups (Will show everybody the modified version) 10 Box jumps, (20″/24″)

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9/25/11 WOD


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9/24/11 WOD

3 mile run at 9am “ANNIE” for time at 10am 50-40-30-20-10 reps -Double unders -Sit ups

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9/23/11 WOD

3 Rounds for time -25 Push ups -25 Deadlifts -25 Wall balls -400M Run (If you think you may melt in the rain, you can sub a 25 cal. row or airdyne for the run)

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