Saturday, 3/1/14

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Join us tomorrow @ 11AM for light refreshments, as we cheer our fellow Kryptoniters doing the first Open Wod of 2014!!! 14.1 OPEN WOD 10 min AMRAP 30 D/Us 15 Snatches 75/55 Warm up: simulated snatch movement and ankle ROM: 10min aerobic increasing intensity; 4min easy, 3min harder, 2min harder, 1min intense. Dynamic mobility for […]

Wednesday, 2-26-14

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Strength/Skill – 3 Position Snatch. Ground, At Knee & Mid Thigh X 4. – 5-10 Chin-ups Between each set. C2B if capable. Reason for pull-ups – A lot of pressing/O.H. in this WOD. Fore! In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135/95 4 minutes of rowing 4 […]

Tuesday, 2-25-14

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Strength/Skill -E.M.O.M. 12 mins. Even min. 15 Air Squats Odd min. 5 Power Cleans 135/95 Be able to TnG for at least three reps. Rest Two mins./Set up 15 min A.M.R.A.P. 9 Deadlifts 135/95 12 Wall Balls 20/14 15 Box Jumps 24/20 Time to beat 9 rounds + 2 Deadlifts Matty P.