Wednesday, 9-10-14
Strength/Skill – 6 x 3-pos Power Clean (65-75 % of your 1RM power clean)
For time:
400 m Run
40 Box jumps 24/20
400 m Run
40 Squats
400 m Run
40 Med Ball Power Cleans 20/14
Strength/Skill – 6 x 3-pos Power Clean (65-75 % of your 1RM power clean)
For time:
400 m Run
40 Box jumps 24/20
400 m Run
40 Squats
400 m Run
40 Med Ball Power Cleans 20/14
Warm up: 2RDs at easy pace 10 Air Squats 10 Lunges :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 75% For time 200 Flutter Kicks 100 Sit Ups 80 Hollow Rocks 60 Reverse Sit Ups 40 V-Ups 200m DB Front Rack Walk 50/35 400m Run *25min Cap*
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…
5 ROUNDS 10 THRUSTERS 15 TOES TO BAR 250 M ROW SKILL WORK….HSPU, KIP, PULL UPS, T2B….
BRING TUBE/HIGH SOCKS BRING TUBE/HIGH SOCKS BRING TUBE/HIGH SOCKS SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE…
Strength/Skill: Back Squats : 5X60%, 5X70%, 5X75%, 5X80% 20min AMRAP 3 Power Cleans 155/105 6 HSPU’s 9 Air Squats
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a…