Saturday, 7-1-17
Monday Hours: 9 &10AM. Open Gym 4 and 5PM.
With a partner complete
1000m Run
200 Wall Balls 20/14
150 Box Jumps 24″/20″
100 Pull Ups
50 S2O 135/95
25 man makers 35/25
Monday Hours: 9 &10AM. Open Gym 4 and 5PM.
With a partner complete
1000m Run
200 Wall Balls 20/14
150 Box Jumps 24″/20″
100 Pull Ups
50 S2O 135/95
25 man makers 35/25
3 R.F.T. “Honey Badger” – Crossfit Kryptonites Official WOD 5 Muscle-ups 10 Pistols 15 Deadlifts 275/185 20 Burpees 25 KB Swings 53/35
Stay tuned for delays or closings…following Center Moriches schools. Skill Work HSPU, D/U, Pull Ups, Muscle Ups 3 RFT 15 Thrusters 115/85 (95/65) 10 Ring Push Ups 15 Box Jump Overs 24″20″ *12 Min Cap* *Pick a weight to go unbroken on thrusters.*
40 sec on / 20 sec Rest Single Arm KB overhead Hollow Body Flutter Kicks KB Russian Twists Single Arm TGU Sit Up Tall Kneeling Chop For 20 Min 1,2,3…Thrusters 95/65 1,2,3…CTB Pullups 1,2,3…Bar-Facing Burpees
With partner complete: 100 Wall Balls 90 Medicine Ball Cleans 80 Ab Mat Sit-Ups 70 Burpees 60 Pull-Ups 50 Box Jump Overs 40 Shoulder to Overhead 30 Power Clean 20 Candlesticks 1000m Row One person works at a time!
Strength/Skill – Squat Clean Thruster 5-5-5-5 For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5 Toes-to-bar
We are closed. Merry Christmas!!