CrossFit Kernersville
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Archive for the WOD Category

12/20/14

CrossFit Kernersville – CrossFit Don’t forget class this morning is at 10:00am, not 9:00. So that means all you partiers from last night can still come WOD 😉 Metcon (Time) Partner WOD Hero WOD “Blake” Four rounds for time of: […]

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12/19/14

CrossFit Kernersville – CrossFit Tonight is our Christmas Party…yeah!! Starts at 6:30-9:30pm. Don’t forget to wear your ugly Christmas sweaters We are excited to celebrate with everyone! 9:15am class is still on so come get your wod on if you […]

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12/18/14

CrossFit Kernersville – CrossFit Hang Clean (Take 20 min to find 1RM) Metcon (Time) Death By Thruster Min 1- 1 Thruster (95/65) Min 2- 2 Thrusters Min 3- 3 Thrusters Continue adding 1 thruster every minute until you cannot complete […]

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12/17/15

CrossFit Kernersville – CrossFit **NO CLASS this Friday 6:00pm** Metcon (Weight) 10 min EMOM 1 Power Snatch 1 Hang snatch 1 Full Snatch (use weight that you can maintain good form but is semi difficult) Metcon (Time) For time: 21-15-9 […]

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12/16/14

CrossFit Kernersville – CrossFit **NO CLASS Friday night 6:00pm** Christmas Party is this Friday night. If you did not pay Courtney, please pay her today. And don’t forget to get your ugly Christmas sweaters We are so excited to celebrate […]

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12/15/14Chris

CrossFit Kernersville – CrossFit Hope everyone had a great weekend! Our Christmas party is this Friday night. YAY!!! Please give your money to Courtney by tonight if you are going. **NO 6:00pm class this Friday night** Push Jerk (5 sets […]

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12/13/14

CrossFit Kernersville – CrossFit ***CLASS IS AT 10:00AM TODAY*** Metcon (Time) Partner WOD 5 rounds for time: 30 KBS 30 Burpees 30 Front squats

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12/12/14

CrossFit Kernersville – CrossFit **Christmas Party Details** *Please read post in its entirety* This year, our Christmas party will also be an ugly sweater party! Please wear your ugly sweater! They can be purchased at Goodwill or your local closet. […]

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12/11/14

CrossFit Kernersville – CrossFit Metcon (Weight) Deadlift EMOM First 3 min: 6 reps @ 70% Next 3 min: 3 reps @ 80% Next 3 min: 1 rep @ 90% Metcon (Time) 21-15-9 Handstand push ups Pull-ups 9-15-21 Ring dips T2B […]

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12/10/14

CrossFit Kernersville – CrossFit Metcon (Time) WOD 1000m Row or 1000m Run 20 Squat cleans (135/95) 20 Box jumps 40 Burpees 20 Box jumps 20 Squat cleans 1000m Row or 1000m Run

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