Wednesday, 2-11-15
NO 8AM Class Saturday!
6 Rds
1 min Row / 1 min rest
Score is total Calories
16 Min EMOM
min 1- 40 D/U’s
min 2- Max T2B
min 3- 10 lunges 35/25
min 4- Max set of Wall Balls 20/14
Back Squats 5X2 @ 85%
NO 8AM Class Saturday!
6 Rds
1 min Row / 1 min rest
Score is total Calories
16 Min EMOM
min 1- 40 D/U’s
min 2- Max T2B
min 3- 10 lunges 35/25
min 4- Max set of Wall Balls 20/14
Back Squats 5X2 @ 85%
WEDNESDAY EVENING CLASSES PLEASE BRING AN EXTRA PAIR OF SHOES DUE TO POSSIBLE INCLEMENT WEATHER. Skill – Handstands 9 x 20 secs 3 Rounds for time: 25- Medball Cleans #20/#14 15- Box Jumps 5- Deadlifts #275/#205
For Time 10 Power Snatch 20 Thrusters 30 Shoulder to Overhead 40 Power Cleans 50 Burpees over the Bar Rx+ – 115/80 Rx – 95/65 Advanced – 75/55 Beginner – 55/45
Kimmy B Push Pressing under OL” GLORY!!!!!!!!!!!!!!! Skill/Strength – Snatch Grip Deadlifts 2.2.2.2.2. A Lotta..”Tabata’s” KB Swings 1.5/1.0 Double Unders Burpees CrossFit Kryptonite
Tony’s Sushi 6PM. Sally With Leg raises Filthy 50 For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*
2 RDs 10 Banded Squats :30 Squat Hold 10 KBS 5 Ring Row Back Sq. 3×10 @ 75% 100 Sit Up 90 Hollow Rocks 80 KBS 53/35 70 V-Up 60 Plank KB Touches 50 Med ball Twists 20/15 *25 min Cap*
Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks Strength: Push Press Build to a Heavy Single…