Saturday 1-30-16
5 RFT
20 Med Ball Cleans 20/14
15 Push Ups
10 Burpees
5 Muscle Up ( push up + dip 3:1)
5 RFT
20 Med Ball Cleans 20/14
15 Push Ups
10 Burpees
5 Muscle Up ( push up + dip 3:1)
Strength/Skill: Sumo Deadlift High Pull Five rounds for time of: Burpee broad jumps 20m 21 Sumo deadlift high pulls, 75# (55#)
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. 10 min EMOM Even – 5 Hang Power Cleans 155/105 Odd – 10 Slam Balls 30/20 3 RFT 20 Wall Ball 20/14 20 SDHP 95/65 20 Box Jump Overs 24″/20″ 20 Thruster 95/65 60 D/U 3:1…
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Breaking the mental barrier – By Josh…
Stretch class with Doug tomorrow @8am. 5 min EMOM 3 Muscle Snatch (build in weight and use a primer for next EMOM) rest 2 min E2MOM for 10 min 5 “touch and go” Squat Snatches build to a heavyish 5 5 RFT 10 Power Snatch 95/65 8 Burpee Box Jump Overs 24″/20″ 6 S.D.H.P…
Strength – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*
One round of Cindy (5 pull-ups, 10 Push ups, 15 Air Squats) 2 Cleans (Squat) 135/95 One round of Cindy 4 Cleans One round of Cindy 6 Cleans One round of Cindy 8 Cleans One round of Cindy 10 Cleans