Wednesday, 10-3-12

TODAY IS KRYPTONITES 600th Workout!!!!!!!! DO NOT FORGET TUESDAY AND THURSDAY WE HAVE 7 PM CLASSES !!! 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Snatch Balance 2-2-2-2-2 75% of 1RM on O.H. Squat 5 Rounds 15 Sumo Deadlift High-Pull – 95/65 15 Overhead Squats – 95/65 *20 Minute Cut-off*

Tuesday, 10-2-12

4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – 10 Minute Ladder 1 Dumbbell Burpee – 35′s/45′s 1 Dumbbell Shoulder to Overhead – 35′s/45′s *Up by 1′s for 10 Minutes. For the burpees, hands will remain around the dumbbells as they go to the floor, and dumbbells will be at your…

Monday, 10-1-12

Today is weigh-ins for the start of “The 30 Day Paleo Challenge” 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Hang Clean Pull 3-3-3-3 85% of 1RM of Power Clean With a Partner……. Run 800 Meters Deadlift Pyramid – 275/185 Run 800 Weighted Push-ups Pyramid – 25/15 Run 400 Meters…