Workout of the Day

Sunday, February 12th, 2012

CrossFit Kinetics — Sun, 12 Feb 2012 04:01:00 +0000

Stewart getting hips to rings
Warm up

3RM

Josh

21-15-9
Overhead Squats, 95/65#
42-30-18
Pull Ups

Saturday, February 11th, 2012

CrossFit Kinetics — Sat, 11 Feb 2012 04:00:47 +0000

Junk yard dog action
Warm up

Volume/deload

Partner WOD

AMRAP 3 mins
Clean n Jerks 135/95

Rest 3 mins

AMRAP 3 mins
Box jumps 36'/27'

Partners work at the same time, one doing cleans the other box jumps and switch exercises after rest. Score total reps of both

Friday, February 10th, 2012

CrossFit Kinetics — Fri, 10 Feb 2012 04:00:33 +0000

Megan killing it
Warm up

Volume/Deload

5 Rounds
5 Snatch Grip Deadlift
5 Hang Power Snatch
5 Overhead Squat
5 Snatch Balance

115/75#

Thursday, February 9th, 2012

CrossFit Kinetics — Thu, 09 Feb 2012 04:00:47 +0000

Phil working hard on the rings
Warm up

Volume/Deload

Diane

21-15-9
Deadlifts, 225/155#
Handstand Push Ups

Wednesday, February 8th, 2012

CrossFit Kinetics — Wed, 08 Feb 2012 04:00:19 +0000

Matt is focused on his deadlift
Warm up

Volume/Deload

AMRAP 10

10 KB Snatch, 1.5/1pood
10 Burpees
10 KB Cleans, 1.5/1pood

Tuesday, February 7th, 2012

CrossFit Kinetics — Tue, 07 Feb 2012 04:00:01 +0000

The other CFK Jack...from down under
Starting today there is now a 6:30pm class

Warm up

Volume/Deload

7 rounds

7 Wallball, 20/14# to 10'
7 Pull ups

Monday, February 6th, 2012

CrossFit Kinetics — Mon, 06 Feb 2012 04:00:22 +0000

The gang from Lululemon try CrossFit!
Please note that starting Tomorrow there will be a 6:30pm class

Warm up

Volume/Deload

Annie

50-40-30-20-10

Double Unders
Sit Ups

Sunday, February 5th, 2012

CrossFit Kinetics — Sun, 05 Feb 2012 04:00:14 +0000

Please note that starting Tuesday, February 7th there will be a 6:30pm class

Warm up
Wod prep

Hammer

5 rounds

5 Power Cleans, 135/95#
10 Front squats, 135/95#
5 Jerks, 135/95#
20 pull ups

Rest 90s between rounds.
Score each round for time.

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

Saturday, February 4th, 2012

CrossFit Kinetics — Sat, 04 Feb 2012 04:00:41 +0000

Can you name this crossfitter?
Please note that starting Tuesday, February 7th there will be a 6:30pm class

Warm up

3RM

Team WOD

As a team*, complete the following:

300 KB Swings, 1.5/1pood
500 Sit Ups
900ft Overhead MB Walking Lunges, 20/14#
1000 Double Unders
5000m Row

*To be done in teams of three.
Split the work anyway you want, everyone must do at least 10 reps of each movement(250m on the rower minimum).
Everyone can work at the same time.

Friday, February 3rd, 2012

CrossFit Kinetics — Fri, 03 Feb 2012 04:00:51 +0000

Tiff and Jim tackle some muscle ups
Please note that starting Tuesday, February 7th there will be a 6:30pm class

Warm up

3RM

Nasty Girls

3 rounds
50 squats
7 Muscle Ups
10 Hang Power Cleans, 135/95#