Murph is this Saturday…I need a head count for the BBQ.
Strength: Deadlifts
8 @ 50
8 @ 60
8 @ 75
6 @ 85
4 @ 90 of 1RM
For time:
100′ Walking Lunge
75 Sit Ups
50 Box Jumps 24″/20″
25 Push Up
50 Box Jumps
75 Sit Ups
100′ Walking Lunges
Warm up: 2RDs at easy pace 5 burpee 2 Wall Climbs 100m Run 12 min to complete: 5x 8 Bench Press 25 min EMOM Min 1 – 6 DB Box Step Ups 50/35 Min 2 – 15 Wall Ball 20/14 Min 3 – 12 Dips Min 4 – 3 Inverted Burpee Min 5 – Rest
TODAY IS KRYPTONITES 500 TH WORKOUT!!!!! THANK YOU TO ALL OUR KRYPTONITE MEMBERS!!!! Today Kryptonite will join the entire CrossFit community in it’s support of “Hope” – a fundraiser for St. Jude Children’s Research Hospital. We hope you will participate in the event, but even if you are unable to do so, we hope that you…
Christmas Party is Dec 16th. please sign up at the front desk. Strength: Front Squat 6×3 w/5sec descend Sumo Deadlift 2×3@60% 2×3@70% 1×3@80% 1×3@90% 8min AMRAP: 30 D/U 8 Alt. DB Snatch 50/35 4 Broad Jumps ( Long Length of mat)
Click on your pic and enjoy!! Strength/Skill – Snatch Grip Deadlift W/U to 5RM 25 Deadlifts 225/155 50 Pull-ups 25 Deadlifts 225/155
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 EMOM Even min: 6 Back Squats Odd min: 3 Front Squats Use 70% of 1RM Front Squat for both lifts 100 Air Squats 100′ Sled Push 90/45 75 Air squats 75′…
Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks Strength/Skill – Front Rack Lunges 21-18-15-12-9-6 Front Rack Walking Lunges (Opportunity to improve on racked position) Toes through Rings