Thursday 12-31-15

9 min EMOM 1- 20 Sit Up 2- 12/9 AAB Cal 3- 8/5 Strict HSPU Team of 3 – 25 Min AMRAP 90/60 Cal Row 60 Alt. DB Snatch 70/50 300 D/U 3:1 15 Rope Climbs 2:1

We will be closed Sunday. Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. Don’t forget to order your gear. In teams of 3 complete 100 Pull Ups 60 AAB Cals 100 Hollow Rocks 60 Cal Row 100 DB Snatch 50/35 60 AAB Cals 100 Front…

No PM classes.I will offer a make-up class Saturday at 11am for challengers only. 6 and 7 am classes only today. Stay tuned for PM classes. Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting…

CrossFit Total 15 min to establish your 1RM Back Squat Push Press Deadlift

W.O.D. – 6 Rounds for time: 7 Burpee Box Jumps 14 Wall Balls 20/14 21 Double Unders

Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 50% 4 Reps @ 70% 8 Reps @ 60% 4 Reps @ 75% 8 Reps @ 70% 4 Reps @ 80% 15 min AMRAP 40 D/U *2 DB Deadlifts 40/25 *2 DB Front Squat 40/25 *2 DB Hang Clean and Jerk 40/25…