CrossFit Kernersville
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Archive for the WOD Category

2/6/16

CrossFit Kernersville – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD – Filthy Fifty 30 min AMRAP 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push […]

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2/5/216

CrossFit Kernersville – CrossFit Happy Friday!!! Back Squat (Every 2 minutes, complete reps of 5.5.5 x 3 sets ) *Rest 30 seconds between clusters of 5 reps *Rest 2 minutes between sets Metcon (AMRAP – Reps) 8 min AMRAP 6 […]

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2/4/16

CrossFit Kernersville – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a […]

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2/3/16

CrossFit Kernersville – CrossFit Push Jerk (EMOM for 12 minute, Push Jerk x 1 rep) Build over the course of the 12 sets, to today’s heavy 1-RM. Metcon (Time) For time: 21-15-9 Calories Row Push Press (95/65) WB sit-ups Metcon […]

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2/2/16

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

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1/30/16

CrossFit Kernersville – CrossFit ()

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1/29/16

CrossFit Kernersville – CrossFit Happy Friday!!! Hang Clean + Clean (Every 2 minutes, for 8 minutes (4 sets)) **Go immediately into each next set below with a continuous clock **Weight on the barbell should increase throughout the 21 minutes. **Each […]

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1/28/16

CrossFit Kernersville – CrossFit Pause Jerk (EMOM for 4 minutes x 1 rep ) (dip and hold for 2 seconds and then jerk)Pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover […]

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1/27/16

CrossFit Kernersville – CrossFit Another Monster Mash Wednesday!!! Metcon (Time) 4 Rounds for time of: 7 Clean & Jerks 135/95 7 Ring Muscle-ups (sub 7 ring rows + 7 ring dips) Rest 5 minutes… 3 Rounds: 21 Wallballs (20/14) 14 […]

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1/26/16

CrossFit Kernersville – CrossFit MAX DAAAYYYY!!!! Back Squat (Take 20 min to establish a 1RM Back Squat ) Metcon (Time) Complete as many rounds and reps as possible in 12-minutes, of: 60 Double-Unders 30 Wall Ball Shots (20/14 l& must […]

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