CrossFit Kernersville
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Archive for the WOD Category

4/22/15

CrossFit Kernersville – CrossFit Metcon (No Measure) 3 sets: (not for time) Strict T2B x 8 (no swing or kipping) Pistols x 6 each leg Body pass throughs x 10 (using plates or boxes- which ever is harder but correct […]

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4/21/15

CrossFit Kernersville – CrossFit Awesome job everyone on “Jackie” yesterday!! Congrats to our top 3 guys and top 3 girls (per Wodify) some said they are redoing it or doing it this week)…. Men: Women: Josh C- 6:22 JJ- 10:34 […]

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4/20/15

CrossFit Kernersville – CrossFit Happy Monday! Benchmark day!!! Hang squat clean (5 sets x 3 reps (work on speed under bar)) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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4/18/15

CrossFit Kernersville – CrossFit Class is at 10:00am this morning! See you at the box for a great workout!!

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4/17/15

CrossFit Kernersville – CrossFit Front Squat (10 min EMOM x 3 rep @ 80% ) Metcon (Time) 5 rounds: 10 OHS (135/95) 50 Double Unders (singles x 2 + 10 tuck jumps)

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4/16/15

CrossFit Kernersville – CrossFit Metcon (No Measure) 3 rounds (not for time) Bird pickers (single leg SLDL) x 8 each leg Hollow rocks x 10-20 Metcon (Time) For time: 30 KBS (55/35) 30 Hang cleans (115/75) 20 KBS 20 Hang […]

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4/15/15

CrossFit Kernersville – CrossFit Metcon (Distance) 10 rounds: 30 sec max meter row (70% pace) 30 sec off (rest) Metcon (Time) 8 rounds for time: Every 3 min 10 Back rack lunges (135/95) 10 Burpees *Score= record each round for […]

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4/14/15

CrossFit Kernersville – CrossFit Hero Day!!! Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael […]

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4/13/15

CrossFit Kernersville – CrossFit Happy Monday! Our annual No Bread Party was a blast as usual!! Thank you to TC & Donna for once again being our gracious host! Congrats to all of our winners!! The winners of the NO […]

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4/11/15

CrossFit Kernersville – CrossFit Join us for our CrossFit/Boot Camp class this morning at 10am! No Bread Party starts around 4:30-5:00. See everyone there! Can’t wait!! Metcon (AMRAP – Rounds and Reps) 25 min AMRAP Partner WOD 400m run 12 […]

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