Tuesday, 3-24-15
12min EMOM
10 Wall Balls 20/14
10 Burpees
50-40-30-20-10
Double Unders(3:1)
Sit ups
*10 Thrusters after each round* 115/75
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Tuesday, 12-1-15
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Christmas party, Dec. 12th @7PM. Sign up if you are coming. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Strength/Skill: BRING SHIN GUARDS Rope Climbs *If you have rope climbs work on legless rope climbs* WOD: 14 Min AMRAP- 60 KBS 70/53…
Tuesday, 5-28-18
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7PM class starts Wednesday night. Warm up: 2RDs at easy pace 1min Push Up Plank Hold 5 Push Up 10 Banded Pull Aparts 10 Banded Strict Press E2MOM for 12 min 6 Bench Press *Ascending weight throughout sets* For time: 3RDS 5 BMU (15 Pull Up + 10 Dips) 5 Power Snatches 155/105 3RDS…
Thursday, 6/16/11
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W.O.D. Skill – Handstands 15 min A.M.R.A.P 5 – Manmakers 10 Wall Balls 2 for 1 15 Toes Through Rings
Friday, 11-25-11
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Friday 6,7& 8am only no PM Classes Partner WOD Partner WOD Partner WOD Skill/Strength – Bent Over Rows 8-8-8-8 In teams of 2 : Alternate work and rest 30 min AMRAP 20 Hang Power Cleans 95/65 40 Double Unders CrossFit Kryptonite
Wednesday, 1-29-20
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E2MOM Power Snatches 3@65% 3@70% 2@75% 2@ 80% 1@85% 1@85+% 1@85+% 1@85+% 15 Min Ladder 1,2,3,….Power Snatches 115/80 1,2,3….Thrusters 1,2,3….Burpees
Tuesday, 12-9-14
Byadmin
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B