Holiday schedule:
July 4th and 5th : 7,8,9 am only!
Tempo Deadlifts
6 sets of 3
Tempo= Stand with weight, 2 sec pause at top,6 sec descend, 3 sec pause at bottom
For time:
10-1 Power Clean & Jerk 155/105
*1 Rd of “Cindy” between each set of PC&J*
Cindy= 5 Pull up, 10 Push up, 15 Air Squats
*20 min Cap*
Click on Pic!! Skill/Strength – Rope Climb – BRING SOCKS 3 min. A.M.R.A.P. x 5 3 Hang Power Cleans 135/95 6 Push-ups (Hand Release) 9 Squats Rest 1 min between rounds CrossFit Kryptonite
WE ARE GOING TO RUN OUTSIDE. PLEASE BRING APPROPRIATE ATTIRE. W.O.D: 21-18-15-12-9-6-3 800 m Run Front Squat (95/65) (85/55), Ring Dips/Ring Push-Ups/Game Style Push-up 800m Run.
Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son…
Weigh-ins are today!! Strength/Skill – Snatch: 1-1-1-1-1-1-1-1 7 Rounds for time: 2 Snatches (155/115) 4 HSPU 8 Pull-ups
Warm-up – 3 rounds of official WOD: Complete AMRAP in 4 minutes: 7 Thrusters (135/95lbs) 7 Box jumps (24/20″) rest 3 minutes Complete AMRAP in 4 minutes: 7 Power cleans (135/95lbs) 7 Burpee box jumps (24/20″) rest 3 minutes Complete AMRAP in 4 minutes: 7 S.D.H.P. (135/95lbs) 7 Burpees HOW CROSSFIT IS RUINING YOUR KNEES…