Set 1:
10 Bar Hops
20 Calorie Row
30 Push Ups
40 Sit Ups
50 Squats
rest 1 min
Set 2:
20 Cal Row
30 Push Ups
40 Sit Ups
50 Squats
10 Bar Hops
rest 1 min
Set 3:
30 Push Ups
40 Sit Ups
50 Squats
10 Bar Hops
20 Cal Row
rest 1 min
Set 4:
40 Sit Ups
50 Squats
10 Bar Hops
20 Cal Row
30 Push Ups
rest 1 min
Set 5
50 Squats
10 Bar Hops
20 Cal Row
30 Push Ups
40 Sit Ups
Why FRYYYYDAY? Because you will be FRYYYYED after this one!!!!!! The 5 & 6 P.M. classes will be open gym due to trainer constraints. The On Ramp/Foundations class will run as scheduled. WOD: “FGB-ish” 3 Rounds of 1 min/AMRAP of each movement with a 1 minute rest between rounds: -KB Swings 1.5/1 pood -Bench Press…
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. 12 min EMOM Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 64% of 1RM Front Squat For Both Lifts 5 RFT 21 Push Press 75/55 18 Push Up 15 T2B…
Strength: Power Cleans 75x3x2 80x3x2 85x2x2 WOD: 12 Min AMRAP 3 Power Cleans (155/115) 9 Box Jumps (24/20) 15 Double Unders (2 to 1 Singles)
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Strength/Skill – Deadlift 5-5-5…TnG (Touch and go) AMRAP 7 Minutes 7 Deadlift – 153/225 12 Pistols Rest Two Minutes AMRAP 7 Minutes 5 Handstand Push-ups 10 Burpee Box Jumps – 20/24