Tuesday, 3-31-15

 

Friday’ s gym hours are 8 and 9 am

4,5 and 6pm open gym.

No 5 am classes next Tuesday and Thursday. Instead we will have a 6&7 am class. 9am class on Tuesday.

Paleo challenge starts on the first, you must sign up.

Strength: 5×3 work up to 85% of 1rm Deadlift

Then…

10 min EMOM

6 Deadlifts @ 70%

 

 

For Time: 25 Min Cap-

30 Back Squats 205/165

25 Push Jerks 185/135

20 Front Squats 155/115

15 Push Presses 135/95

10 OHS 115/75

5 Shoulder Presses 96/65

 

 

 

 

 


Saturday, 3-28-15

“Sean”

Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

hero_sean_400
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.


Friday, 3-27-15

Kryptoniters,
April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved.

This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge.
We will also be doing measurements and pics before and after the challenge, it will be about body composition, not necessarily weight loss. The Box with the most inches lost will be the winner.

Any questions feel free to contact Sam, our new Nutrition Advisor, at
bisas04@gmail.com

Who’s in?????

Skill:
Rowing technique

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Thursday, 3-26-15

Kryptoniters,
April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved.

This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge.
We will also be doing measurements and pics before and after the challenge, it will be about body composition, not necessarily weight loss. The Box with the most inches lost will be the winner.

Any questions feel free to contact Sam, our new Nutrition Advisor, at
bisas04@gmail.com

Who’s in?????

Weighted Pull Ups
5X5

25 TGU 53/35…then
4 rounds for time of:
50-foot overhead walking lunge, 135/95
25 KBS 53/35
15 Push Ups


Wednesday, 3-25-15

Kryptoniters,
April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved.

This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge.
We will also be doing measurements and pics before and after the challenge, it will be about body composition, not necessarily weight loss. The Box with the most inches lost will be the winner.

Any questions feel free to contact Sam, our new Nutrition Advisor, at
bisas04@gmail.com

Who’s in?????

href=”http://crossfitkrypto.com/wp-content/uploads/2015/03/Hero_Cameron_400.jpg”>Hero_Cameron_400“Cameron”

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.


Monday, 3-23-15

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to comments.