Friday, 5-30-14
Strength/Skill – Snatch Grip Deadlift 5 x 3-TnG with a 1-1000 ause at the top
4 R.F.T.
5 Inverted Burpee’s
10 T.G.U.’s
20 Pistols (2:1)
40 D/U’s
Strength/Skill – Snatch Grip Deadlift 5 x 3-TnG with a 1-1000 ause at the top
4 R.F.T.
5 Inverted Burpee’s
10 T.G.U.’s
20 Pistols (2:1)
40 D/U’s
Challengers…..We will attempt to make up yesterday’s classes today at 11am,3pm,and 7pm. WOD- 10 RFT 8 OHS 105/75 10 T2B 12 Alt Pistols **E2MOM 5 Russian Swing 70/53 **
THIS IS FOR ALL YOU TIGHT FOLKS…..ROMWOD TONIGHT AFTER THE 6PM CLASS. THEN STAY AND WATCH THE OPEN ANNOUNCEMENT. STRENGTH: BACK SQUATS- WORK UP TO A HEAVY 5 3 X 4 MIN AMRAPS 6 THRUSTERS 115/85 50 D/U’S 2 MIN REST BETWEEN ROUNDS
Strength: Bench Press 6X3 24 min EMOM Min 1- 10-20 Push Ups Min 2- 15-20 KBS 53-35 Min 3- 20-30 Good Mornings Min 4- 30-40 Med Ball twists
Christmas party is Dec 15th. $20.00 per person. Sign ups at the front desk. Every 2:00 for 18 min 1 Power Clean + 3 Hang Power Clean + 1 Hang Sq. Clean For time: 60 Deadlifts 135/95 45 OHS 135/95 30 S2OH 135/95 *20 min Cap*
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 tonight at 6PM. Buy in: 200 D/U 3:1 …then… 25 Back Squats 135/95 20 Burpee over bar 25 Deadlifts 135/95 20 Burpee over bar 25 Thrusters 135/95 20 Burpee over Bar 25 Deadlifts 20…
800m Run 40 Burpees to Target 60/45 Cal Row 30 Bar facing Burpees 40/30 AAB 20 Burpee Box Jumps