Monday, 8-29-16
Back Squat: Go off your 1RM we tested this past week.
3@75%
3@80%
2@85%
1@90%
1@95% X 4
Fight Gone Bad
3RFT
1min each for tot reps
Wall Balls
SDHP 75/55
Box Jumps 24/20
Push Presses 75/55
cal row
rest 1 min
Back Squat: Go off your 1RM we tested this past week.
3@75%
3@80%
2@85%
1@90%
1@95% X 4
Fight Gone Bad
3RFT
1min each for tot reps
Wall Balls
SDHP 75/55
Box Jumps 24/20
Push Presses 75/55
cal row
rest 1 min
NO EIGHT OR NINE AM CLASSES TODAY WEDNESDAY 11-16-11 NO EIGHT OR NINE AM CLASSES TODAY WEDNESDAY 11-16-11 200m Run 5 Bodyweight Cleans 5 Bodyweight push presses 5 Bodyweight back squats 200m run … 7 Bodyweight Cleans 7 Bodyweight push presses 7 Bodyweight back squats 200m run 9 Bodyweight Cleans 9 Bodyweight push presses 9…
Strength/Skill – Snatch WOD 21-15-9 Squat Snatch (95/65) Chin up
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated…
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Snatch 20 min AMRAP 3 Squat Snatches (80% of 1 RM) 9 T2B 12 KB Swings 53/35
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill -Clean & Jerk Work up to 1 RM 12 min A.M.R.A.P. 5 Clean & Jerks 70-75% of 1RM 20 D/U”s
Strength/Skill – Bench Press 1 RM 7 RFT 20 Kettlebell Swings – 35/55 100 Meter Run 30 Double-Unders 100 Meter Run 20 Overhead Lunges – 63/95 100 Meter Run