CrossFit Kernersville
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Archive for the WOD Category

1/25/16

CrossFit Kernersville – CrossFit 3-Position Snatch (Every 2 min, for 6 min (3 sets) @ 60-70%) High hang, Mid Thigh, Below the kneeFocus on form & technique Snatch (Every 90 sec, for 9 minutes (8 sets) ) Set 1-3= 2 […]

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1/21/16

CrossFit Kernersville – CrossFit Back Squat (Take 15-minutes to find your 10-RM Back Squat ) *Be smart about how you warm up for this. Warm-up with low volume singles or doubles until you reach a load that you think will […]

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1/20/16

CrossFit Kernersville – CrossFit Metcon (Time) In Teams of 2: 21 Clean & Jerks 135/95 15 Clean & Jerks 155/105 9 Clean & Jerks 185/125 *Scale weight as needed *Rest 5 minutes, then straight into the 2nd WOD with a […]

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1/19/16

CrossFit Kernersville – CrossFit War of the WODS is this weekend! We have 3 people competing on Saturday and 6 people competing on Sunday. Please come out and show your support and cheer them on!!! Location: Greensboro Coliseum Complex 1921 […]

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1/18/16

CrossFit Kernersville – CrossFit MLK Monday Schedule 5:30am 10:00am (Time Change) 5:15pm 6:00pm 6:45pm Faith is taking the first step even when you don’t see the whole staircase. Martin Luther King, Jr. Front Squat (EMOM 5 minutes: ) *Set 1 […]

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1/16/16

CrossFit Kernersville – CrossFit Metcon (Time) Partner WOD 1 mile relay run/row 200 DU or 300 Singles 100 Grasshoppers (R +L= 1) 50 KB lunges 25 Partner barbell squat 10 Man makers 800m relay run/row 10 Man makers 25 Partner […]

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1/15/16

CrossFit Kernersville – CrossFit Hang Clean + Clean (Every 2 minutes for 8 minutes @ 75-85%) Clean (Every 2 minutes for 8 minutes @ 90-95%) Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in […]

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1/14/16

CrossFit Kernersville – CrossFit 1 Power Jerk + 2 Split Jerks (Every 2 minutes for 12 minutes (6 sets) ) *Pause for 3 seconds in receiving of both split jerks Metcon (AMRAP – Reps) 6 sets each: EMOM 18 min […]

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1/12/16

CrossFit Kernersville – CrossFit Great job to everyone yesterday on their MYF Challenge WOD!! If you missed it, today is the day for make ups and last chance to get your measurements taken. Metcon (Weight) Every 90 sec, for 15 […]

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1/11/16

CrossFit Kernersville – CrossFit Today is the first day of Maintain Your Frame Challenge! Which means you sign up, get measured, & perform your pre-wod today. If you are participating, please try to make it today and arrive early to […]

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