CrossFit Kernersville
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Archive for the WOD Category

3/3/16

CrossFit Kernersville – CrossFit Metcon (No Measure) Goat practice! Metcon (Time) For time: 21-15-9 Squat Cleans Ring rows or ring dips Calorie row

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3/2/16

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

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3/1/16

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 @ 80% *Set 4 – 2 […]

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2/29/16

CrossFit Kernersville – CrossFit Leap Daayyyyy!!! Shoulder Press (EMOM 8 minutes x 1 rep ) Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, REST 2 minutes, then… Shoulder Press (Every 2 min for 6 min […]

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2/26/16

CrossFit Kernersville – CrossFit CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark […]

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2/25/16

CrossFit Kernersville – CrossFit The time has come…. the first Open workout (16.1) releases tonight at 8:00pm!!!! If you are not wodding today, it’s a good day to come stretch & roll out really good! FNL Heat Schedule sign up […]

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2/24/16

CrossFit Kernersville – CrossFit Clean + 2 Jerks (Every 90 sec for 9 min (6 sets) ) Metcon (Time) For time: 21-15-9 KBS Hang Power Clean (95/65) 15-12-9 Wall balls Overhead Squat (115/75) 12-9-6 Handstand Push Ups Front Squat (135/95)

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2/23/16

CrossFit Kernersville – CrossFit Hang Snatch + Snatch + 2 OHS (Every 90 sec for 9 min (6 sets) ) Build to today’s heaviest. Metcon (2 Rounds for reps) Complete as many rounds as possible in 8 minutes: 15 Deadlifts […]

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2/22/16

CrossFit Kernersville – CrossFit Countdown to 16.1 announcement: 4 days!!! CFK TEAMS were released last night on CFK social! Since we are kicking off the Open season this week, it inspired me to start the week off with a Open […]

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2/20/16

CrossFit Kernersville – CrossFit 2016 Open countdown: 6 days Metcon (AMRAP – Rounds) Team WOD In Teams of 4: P1-P2 7 min AMRAP 100m sprint 5 burpees 10 Wall Balls Alt rds. P3-P4 7 min AMRAP 200m row sprint 5 […]

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