Thursday, 12-18-14
Strength: Back squat 5-5-3-3-3-1-1-1-1-1 reps
5 RFT
200m Row
7 Push Presses 55/35
14 Supine Ring Rows
Strength: Back squat 5-5-3-3-3-1-1-1-1-1 reps
5 RFT
200m Row
7 Push Presses 55/35
14 Supine Ring Rows
2 RDs 5 BB Hang Power Snatch 5 BB Behind the neck Snatch Grip Push Press 10 BB Deadlifts 1 min Calf Stretches E2MOM for 12 min 1 Snatch Grip High Pull + 2 Power Snatch + 1 Hang Power Snatch For Time: 200m Run 21 Deadlifts (245/165) 200 m Run 18 HSPU 2:1 200m…
Strength/Skill – Three position Power clean x 5 Floor, Knee & Mid Thigh As Many Rounds As Possible in 15 minutes of: 10 Alternating One-Arm Russian Kettlebell Swings (53#/35#) 9 Shoulder to Overhead (95/65) 8 Pistols
9 and 10am classes only today! “12 Days of Thankfulness” 1 30 D/U’s 2 Muscle-Ups/ jumping 3 Goblet Squats (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Lunges with Dumbbells (55/35 lbs)…
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 30 Day Paleo Challenge starts Monday April 30th and will end Memorial Day weekend with a BBQ. Details to follow. Partner WOD Saturday. Two on a team. Strength/Skill – Clean High Pull 21-15-9 Power Cleans 115/75 Clapping Push-ups Clapping Pull-ups
Merry Christmas to my Kryptonite Family!!! Monday’s Hours are 8 and 9am only!!
Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.