Thursday, 12-1-16
Christmas party December 17. Sign up at front desk.
STRENGTH: 8 SETS
2 CLEAN HIGH PULLS + 1 POWER CLEAN @ 75-85%
21 MIN EMOM
MIN 1-10 DEADLIFTS 185/125
MIN 2-15 BOX JUMPS 24/20
MIN 3-20 MED BALL TWISTS 20/14
Christmas party December 17. Sign up at front desk.
STRENGTH: 8 SETS
2 CLEAN HIGH PULLS + 1 POWER CLEAN @ 75-85%
21 MIN EMOM
MIN 1-10 DEADLIFTS 185/125
MIN 2-15 BOX JUMPS 24/20
MIN 3-20 MED BALL TWISTS 20/14
I am taking pre-orders for new Kryptonite gear, just in time for Christmas. Pukie on the the back. Beast Mode right under pic. Front : Crossfit Kryptonite Back of t-shirt/sweat shirt If I am beaten…I will return. I will never stop getting better. I will never give up…ever. Along with the sweat shirts, we will…
Strength/Skill -EMOTM 8 Minutes – 3 Push-Press (not Jerk) 10 Pistols 7-6-5-4-3-2-1 Back Squats – 133/195 10-20-30-40-50-60-70 Double-Unders
Strength/Skill – Back Squat 5 x 3 4 R.F.T. 7 Man Makers 10 Forward rolls to a tuck jump 13 C.2.B. Pull-ups
Check your email for today’s WOD
CrossFit_DoubleUnders2
5AM classes start om Tuesday and then Thursday. We will be cancelling the Tuesday, Thursday 7PM starting next week. Strength: Power Cleans 3@70% 3@75% 2@80% X4 2RFT 50 D/U’s 15 Thrusters 95/65 12 C2B Pull ups rest 3 min 3RFT 21 Pistols 14 HSPU 7 Deadlifts 315/205