Strength/Skill – E.M.O.M. – 40 Yard Sprint, Jog back to startline x 10
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
Sunday hours changing to 1 class, 9AM only. Starting this weekend. Monday Labor day: 8&9 AM. and regular PM classes. Monday and Wednesday, we will be starting 5AM classes…Open GYM! 5AM classes start September 9th. Strength : Snatch Build to a heavy single WOD: For time- 15 Burpees Run 200 meters with a 20/14 pound…
Every 1:30 for 9 min 3 Front Squats @ 85+% of 1 RM (Warm up to 85% before time starts) For time: 150 D/U 3:1 30 Thruster 115/85 30 Pull Up 2:1(banded or RR) 30 HSPU 2:1 20 Thruster 135/95 20 C2B (25 P/U, 30 Banded, 40 RR) 20 HSPU 2:1 10 Thruster 155/105 10…
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 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 any of the…
Strength/Skill – 10 minutes to find your 1 rm C&J. Warm up good!!! AMRAP in 15 minutes: 5 HSPU 9 Hang Power Snatch (95#/135#) 12 Weighted Sit Ups 35/25
WOD: “Fourth Down” (from CrossFit Football) Complete four rounds of one minute at each station. Rest one minute between rounds. Push Press – 155/115 lbs Box Jump – 20 inch box Clean Pull – 155/115 lbs 10 yard Bear Crawl *Spend one minute at each of the four stations, resulting in a four-minute round after…
Todays Classes are 8 and 9AM!! 17:76 min AMRAP (18min and 16 sec) Happy 241st Birthday America!!! 200m Run Forward 41 DB Snatches 41 Weighted Sit Ups 200m Run Backwards 41 DB Thrusters 41 DB American Twists Make America Fit again