Tuesday, 1-6-15

Strength/Skill -Squat – 10 x 3 @ 80% For Time 3 Rounds 20 Deadlifts 20 Push-Ups 2 Rounds 5 Bar Muscle-Ups (Sub 10 Reps any Pull-up Variation) 200m Run 1 Round 20 Squat Cleans Advanced – 135/95 Beginner 115/80

For time: 20 Man Makers 35/25 30 Box Jump Overs 24″/20″ 40 KBS 70#/53# 50 D/U’s 50 Cal Row 50 D/U’s 40 KBS 30 Box Jump Overs 20 Man Makers

Power Lifting Meet Squat 1RM Bench 1RM Deadlift 1 RM You have three chances to get to your 1RM. You can do as many working sets as you need. Inform your partner on the three that count. No Longer than fifteen minutes per exercise. In a real power lifting meet, once you fail on any…

Christmas party is Dec 15. $20.00 pp   For time – 3 Rope Climb 3:1 75 Wall Ball 20/14 3 Rope Climb 75 Deadlifts 135/95 3 Rope Climbs 75 Medball Clean 20/14 3 Rope Climbs  

No 5AM Class today! Strength: weighted push ups 5-5-4-4-3-3-2-1 Tabata Box Jumps 24/20 S2O 135/95 T2B Wall Balls 20/14 with 1 min rest between exercises

Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders.   30 min to complete: 4×8 Bench Press 4×10 DB Flys 4×10 Weighted Push ups 4 Plank Circles 30-20-10 DB Box Step Overs 50/35 24″/20″ 15-10-5 DB Thruster 50/35 *10 min Cap*