Strength:
Back Squat
4X5 @ 75%
95-lb. thrusters, 30 reps
20 GHD sit-ups/ weighted sit ups 35/25
400-meter row
115-lb. thrusters, 20 reps
30 GHD sit-ups/ weighted sit ups
400-meter row
135-lb. thrusters, 10 reps
40 GHD sit-ups/weighted sit ups
400-meter row
Reminder: NO 5AM classes Thursdays starting the 13th. We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th. August 5th, we will be doing 31 Heroes. Please visit our FB page to make a donation Strength: Shoulder Press 3-3-2-2-1-1 “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups
Important Membership Change Information Strength/Skill – Muscle -ups 5 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 4 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 3 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 2 Muscle ups 15 Box Jumps 24/20 15 KB Swings 53/35 1 Muscle ups…
E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s 10 Min A.M.R.A.P. 10 One-Arm Alternating Dumbbell Snatch – 70/45 10 Box Jump Overs – 20/24 Extra – H.S.P.U.’s Working on Strict and Strict Deficit
Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 50% 4 Reps @ 70% 8 Reps @ 60% 4 Reps @ 75% 8 Reps @ 70% 4 Reps @ 80% 15 min AMRAP 40 D/U *2 DB Deadlifts 40/25 *2 DB Front Squat 40/25 *2 DB Hang Clean and Jerk 40/25…
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE OUTSIDE RUN TODAY. BRING APPROPRIATE ATTIRE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Partner WOD Tomorrow!! THIS IS A PRETTY GOOD VIDEO. THE BEGINNING IS A LITTLE SLOW. AT APPROXIMATELY THE 6:00 MINUTE MARK IT GETS BETTER. Strength/Skill…
Tuesday and Thursday – No 5 A.M. classes. Good Friday- No P.M. classes. Strength/Skill – Squat clean; build to a tough single W.O.D. 5 R.F.T 3 Squat snatches 135/95 10 Weighted D.B. AB-MAT Sit ups 45/25 feet anchored D.B. remains in CONSTANT CONTACT with chin