Workout of the DayWorkout of the Dayhttp://www.crossfitkinetics.com/wod/2012-05-27T03:13:48ZSquarespaceSunday, May 27th, 2012http://www.crossfitkinetics.com/wod/2012/5/27/sunday-may-27th-2012.htmlCrossFit Kinetics2012-05-27T03:01:01Z2012-05-27T03:01:01ZHappy Birthday Phil
WOD Prep

"Eva"
5 rounds

run 800m
30 pull ups
30 kettle bell swings 2/1.5 pood

]]>Saturday, May 26th, 2012http://www.crossfitkinetics.com/wod/2012/5/26/saturday-may-26th-2012.htmlCrossFit Kinetics2012-05-26T03:00:38Z2012-05-26T03:00:38ZMegan K getting her rock climbing on

Warm Up

Volume/deload

team WOD
10 min amrap

Medball Slams 10
Kettle bell snatch 5/arm
Ring dips 10
Knees to elbows 10

on "go" one team member starts and does as many rounds in 1 minute, the next minute the the first teammate stops and the second does as many rounds in 1 minute, the next minute the first teammate begins from where they finished after the first minute, ect. Each teammate will do 5 rounds of 1 minute. Score is total combined reps completed.

]]>Friday, May 25th, 2012http://www.crossfitkinetics.com/wod/2012/5/25/friday-may-25th-2012.htmlCrossFit Kinetics2012-05-25T03:00:45Z2012-05-25T03:00:45ZKaren tackles some thrusters

Warm Up

Volume/deload

5-4-3-2-1-1-2-3-4-5

Thruster 135/95
burpee pull up

]]>Thursday, May 24th, 2012http://www.crossfitkinetics.com/wod/2012/5/24/thursday-may-24th-2012.htmlCrossFit Kinetics2012-05-24T03:00:04Z2012-05-24T03:00:04ZStuart goes overhead

Warm Up

Volume/deload

21-15-9

Alternating kettle bell swing X2
box jumps 24/20 inches

]]>Wednesday, May 23rd, 2012http://www.crossfitkinetics.com/wod/2012/5/23/wednesday-may-23rd-2012.htmlCrossFit Kinetics2012-05-23T03:00:52Z2012-05-23T03:00:52ZTiff and Megan in action on the partner DL workout at Regionals
Warm up

Volume/deload

3 rounds

10 overhead squats 135/95
50 double unders

]]>Tuesday, May 22nd, 2012http://www.crossfitkinetics.com/wod/2012/5/22/tuesday-may-22nd-2012.htmlCrossFit Kinetics2012-05-22T03:00:47Z2012-05-22T03:00:47ZToques and snatches go hand n' hand
Warm Up

Volume/Deload

"Bar-bata"
Tabata push jerks 95/65#
Tabata front squats 95/65#
Tabata hang power cleans 95/65#
Tabata deadlifts 95/65#

]]>Monday, May 21st, 2012http://www.crossfitkinetics.com/wod/2012/5/21/monday-may-21st-2012.htmlCrossFit Kinetics2012-05-21T03:00:35Z2012-05-21T03:00:35ZChad takes on the snatch ladder at Regionals
Today's class times:
10am Open gym
11am Regular class
5:30pm Regular class

Warm Up

Volume/Deload

7 Rounds

10 Pull ups
10 Push ups

To do this WOD "RX'd" your knees and thighs CANNOT touch the ground during push ups!

]]>Sunday, May 20th, 2012http://www.crossfitkinetics.com/wod/2012/5/20/sunday-may-20th-2012.htmlCrossFit Kinetics2012-05-20T03:00:43Z2012-05-20T03:00:43ZHard working crew
Holiday Schedule for Monday, May 21st
10am Open Gym
11am Regular Class
5:30pm Regular Class

Warm Up

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

]]>Saturday, May 19th, 2012http://www.crossfitkinetics.com/wod/2012/5/19/saturday-may-19th-2012.htmlCrossFit Kinetics2012-05-19T03:00:42Z2012-05-19T03:00:42ZThe headband says it all
Holiday Schedule for Monday, May 21st
10am Open Gym
11am Regular Class
5:30pm Regular Class

Warm Up

3RM

Team WOD

Teams of 2

10 minute amrap

One team member starts with 200 meter run
One team member starts with back squats 135/95 pounds

When runner returns the partners switch

Score is total completed back squats times the rounds completed, bar starts from floor.
One round is when both partners complete one run.

]]>Friday, May 18th, 2012http://www.crossfitkinetics.com/wod/2012/5/18/friday-may-18th-2012.htmlCrossFit Kinetics2012-05-18T03:01:03Z2012-05-18T03:01:03ZTiff meets Greg Glassman, founder of CrossFit!
Holiday Schedule for Monday, May 21st
10am Open Gym
11am Regular Class
5:30pm Regular Class

3RM

5 minute amrap

10 Toes to bar
5 Deadlifts 225/155

rest 1 minutes

5 minute amrap

5 deadlifts 225/155
3 Muscle ups

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