CrossFit Kernersville
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Archive for the WOD Category

2/18/16

CrossFit Kernersville – CrossFit Ground to Overhead (Every 3-minutes for 9-minutes (3 sets)) 185/125 lb Ground to Overhead x 10 reps 155/105 lb Ground to Overhead x 10 reps 135/95 lb Ground to Overhead x 10 reps *Modification – Choose […]

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2/17/16

CrossFit Kernersville – CrossFit Back Squat (2 sets x 10 reps ) Build up to a touch working weight, then complete your 2 sets. Give enough rest time in between sets. Metcon (AMRAP – Rounds and Reps) Complete as many […]

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2/16/16

CrossFit Kernersville – CrossFit Push Jerk Every 2-minutes for 10-minutes (5 sets): Push Jerk x 3 reps Drop back down to 65%, and then… Every 2-minutes for 10-minutes (5 sets): Push Jerk x 2 reps Make jumps of 5-10 lbs […]

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2/15/16

CrossFit Kernersville – CrossFit Metcon (No Measure) 3 sets, not for time, of: Muscle-ups x 2-6 reps Pistols x 10-12 Tempo Front Squats (Tempo Front Squat with a Pause ) Every 3 minute for 15 minutes (5 sets) 5 sets […]

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2/13/16

CrossFit Kernersville – CrossFit Metcon (Time) Team WOD In pairs of 3, complete 1 round for time: 1600m Row/ Plate Hold 50 DB Thrusters/ Bridge Hold 100 Ring Rows/ Hollow Rock Hold (modification- put both hands under butt when holding) […]

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2/12/16

CrossFit Kernersville – CrossFit Power Clean (Every 2 minutes, for 18 minutes (9 sets):) *Sets 1-3 – Power Clean x 3 reps *Sets 4-6 – Power Clean x 2 reps *Sets 7-9 – Power Clean x 1 rep Build to […]

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2/11/16

CrossFit Kernersville – CrossFit Back Squat ( Take 15-minutes to find your 10-RM Back Squat) Build off previous 10 RM see 1/21/16 WOD to get your last weight. Be smart about how you warm up for this. Warm-up with low […]

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2/10/16

CrossFit Kernersville – CrossFit Monster Mash Wednesday – Partner WOD Metcon (Time) Monster Mash Partner WOD For time: 30-20-10 reps of: Sit-ups Ring dips Overhead Squats 135/95 Rest 5 minutes… 4 rounds: 40 Calorie Row 30 KettleBell Swings 70/55 40 […]

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2/9/16

CrossFit Kernersville – CrossFit Front Squat (EMOM 5 minutes ) *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 […]

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2/8/16

CrossFit Kernersville – CrossFit 3-Position Snatch (Every 2 min for 6 minutes, 1 rep @ 65-75%) High hang, Mid Thigh, Below the knee Snatch Balance (EMOM for 6 minutes x 2 reps ) Metcon (Time) Partner WOD 4 rounds for […]

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