Saturday, 4-12-14
20 Rounds for Time
1 Rope Climb
3 HSPUs
6 KB Swings 53/35
9 Burpees
12/10 Calorie Row
15 Double Unders (30 single Unders)
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Monday 6-8-15
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Strength: Push Press – 75% x 5 x 5 Back Squat – 3 x 10 @ 70% Wod: 10 RFT: 1 Deadlift 135/95 1 Power Clean 1 Deadlift 1 Power Clean 15 D/U’s
Wednesday, 6-29-16
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Strength: Bench Press 6X4 Increasing weight 10-9-8-7-6-5-4-3-2-1 DEAD LIFTS 245#/155# WALL BALLS 200M RUN
Friday, 3-13-15
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12 min EMOM 8 weighted lunges 8 floor presses Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
Friday, 2-8-13
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There will be no classes Saturday! Be safe!!! Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip) For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders.
Friday, 6-8-12
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On Saturday, June 9 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 will be so kind as to support the cause…
Monday, 11-7-16
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Strength: Jerk 6 X1 as heavy as possible 4 RFT 12 Burpee over the bar 8 Push Jerks 155/105 4 HSPU