Thursday, 10/30/14
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.
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.
5AM class Wednesday and Thursday. 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 LIVE Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM…
5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…
MURPH In memory of Navy Lieutenant Michael Murphy( One of the baddest asses to ever walk the EARTH Inserted by Scotty D.), 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to…
Strength/Skill – Front Squat 5-5-3-2-1 21-15-9 One Arm D.B./K.B. Thrusters C2B Pull-ups
For time: 21 Deadlift (225/163) 400 M Run 5 Rounds of Cindy 15 Deadlift (225/163) 400 M Run 5 Rounds of Cindy 9 Deadlift (225/163) 400 M Run 5 Rounds of Cindy
No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. Strength: 2-Position Power Snatch (floor, knee) – RM; 85%- 90% (% of RM) X 3 Sotts Press- 3X3 4 Rounds: 4 minutes minutes work, 1 minute rest* 15 Box Jump (24/20)** 10 Wall Ball (20/14) 5 Burpees *Complete 2 wall…