Wednesday, 8-16-17

Kryptonite Catalog coming out next week. Christmas Party is Dec 16th. please sign up at the front desk. 40 RFT: 6 Pistols 4 DB Step Ups 45/30 1 Wall Climb

Strength/Skill – Back Squats 5 RFT 8 Back Squats 225/155 4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck) 200m – Run

Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8 #1 7 min AMRAP Max Wall Balls 20/14 EMOM stop and complete 5 Burpees #2 10 min AMRAP 35 Sit Ups 10 unbroken Backsquats w. 2 second pause at the bottom.

Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks   30 D/Us 10 HSPU 15 Cal Row…

15 min EMOM- 1- 12 Dips 2- 12 Push Up 3- 4 TGU 25/10 15 min AMRAP 6 DB Clean & Jerk 40/25 9 Alt. DB Snatch 40/25 12 Reverse Lunges

“White” Five rounds for time of: 15′ Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in…