Wednesday, 7-16-14
Strength/Skill – Deadlift 3 x 3
“The Bear Complex”
5 sets of the sequence:
7 rounds of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Strength/Skill – Deadlift 3 x 3
“The Bear Complex”
5 sets of the sequence:
7 rounds of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
25 min to complete 3×10 Skull Crushers 3×15(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at bottom superset with 20 bench dips 3 sets of BB 21’s 100 D/U 3:1 30 Pull ups 25 Front squats 155/115 100 D/U 12 min cap
Strength/Skill – Goblet Squat 53/35 – 7 min E.M.O.M. x 7 reps with a 1-1000 PAUSE AT BOTTOM For time: 3 Rope climbs 15-12-9 reps of: Knees to elbows and Diamond push-up 3 Rope climbs
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 HERO WOD SATURDAY!!! We will be doing a fundraiser for our Veterans, Boots on the Ground NY, this month. Part of the fundraiser will include several Hero WODS. I am asking anyone who participates in…
BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES For time: 100 Wall Balls 100 KB Swings 100 Sit-ups 100 Walking Lunge 45/25
9AM CLASS TODAY! Need a head count for the BBQ!!! 3RFT 25 T2B 10 Bar M/U’s 25 Burpees Strength: Back Squats 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)
Important Membership Change Inforamtion Workout 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters…