Thursday, 7-10-14
Strength/Skill -Build to a heavy set of 1 clean +3 front squats.
For time:
15-ft. rope climbs, 5 ascents
100-meter walking lunge
50 ring dips
100-meter walking lunge
10 muscle-ups
Strength/Skill -Build to a heavy set of 1 clean +3 front squats.
For time:
15-ft. rope climbs, 5 ascents
100-meter walking lunge
50 ring dips
100-meter walking lunge
10 muscle-ups
Matt’s Birthday celebration at Brewology tonight. Between 7:30 and 8PM. Congrats to our 3 athletes; Janel, Marcus and Matt for showing Long Island what Kryptoniters are made of!!! For Time: 1000m Row 25 Box Jumps (30″ / 24″) 25 Thrusters (125# / 85#) 25 Burpee Chest to Bar Pull-ups 25 Power Cleans (170# / 120#)…
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 24 Min EMOM Min 1 – 50 D/U Min 2 – 12 KBS 70/53 Min…
Strength/Skill – Split Jerk 75%x3 80%x3 85%X2 90%x1 METCON Row 1000 Meters, followed immediately by: 4 Rounds 7 Power Clean – 175/113 50 Double Unders
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
CHANGE IN TODAY’S SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Barbara 5RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.
DELAYED OPENING TODAY! SEE YOU AT 9am!! Gymnastics work today 🙂 “Diane” 21-15-9 reps for time: Deadlifts (225/155) Scale weight to do all 21 deadlifts unbroken Handstand Pushups immediately followed by 21-15-9 reps for time: Pullups Burpees