Wednesday 9-30-15
16 Min EMOM :
Even – 4 Power Snatch 115/85 + 4 burpee over bar
Odd – 5 DB Thruster 40/20
Rest 4 Min
16 Min EMOM:
Even – 250/200 m Row
Odd – 6 Strict HSPU
Similar Posts
Thursday, 11-28-13
Byadmin
Friday: 8 & 9AM classes only. Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges
Friday, 12-20-14
Byadmin
Strength: Snatch Grip Deadlifts: 5-5-4-4-3-2-1-1 30 Pull Ups 30 D/U’s 30 Front Squats 115/75 30 D/U’s 30 K2E 30 D/U’s 30 K2E 30 D/U’s 30 Front Squats 30 D/U’s 30 Pull Ups
Wednesday, 11-28-12
Byadmin
Strength/Skill – Power Clean Power Jerk 65%x3x5 and 70%x2x4 7 min A.M.R.A.P. 5 – 2 FER Wall Balls 3 – C2B Pull- ups 1 – Deadlift 225/185 Rest Time 7 min A.M.R.A.P. 20 – D/U’S 6 – Presses 95/65 2 – S.D.H.P.’s 95/65
Saturday 5-14-16
Byadmin
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. sign up for BBQ. Money is due for Tribal games. Regional wod: With running clock: 0:00-12:00 Randy 75 Snatch 75/55 12:00-30:00 21-15-9-6-3 HSPU C2B Burpee
Tuesday, 12-19-17
Byadmin
Strength: Every 1:30 for 8 sets (12min) 2 hang power clean + 2 push press + 2 Thrusters start @ 50% 1RM Thruster and build For time: 100 Walking Lunges 90 sit-up 80 Med Ball Cleans 20/14 70 Box Jump Overs 24″/20″ 60 V-Ups 50 Pull Up *25 min Cap*
Friday 1-8-16
Byadmin
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!!! Please bring something in for our troops!!! Strength : BRING HER ON UP !!! Sally 135/95 WOD: 12 min AMRAP Ascending ladder by 2’s 2 ALT DB/KB snatch 35/20 2 Strict Pull…