Wednesday 7-22-15
30 Min EMOM
Min 1 – 10 HR push up
Min 2 – 10 Dips
Min 3 – 15 Air Squats or 10 Pistols
Min 4 – 6 DB shoulder press
Min 5 – 10 Back ext.
Min 6 – 12 Pull Ups
30 Min EMOM
Min 1 – 10 HR push up
Min 2 – 10 Dips
Min 3 – 15 Air Squats or 10 Pistols
Min 4 – 6 DB shoulder press
Min 5 – 10 Back ext.
Min 6 – 12 Pull Ups
19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 HERO WOD SATURDAY!!! Please brig something in for our troops!!! For Time: 21-15-9 2 KB walking lunge 53/35 KBS 53/35 rest 2 min 15-12-9 Pistol Ring Row rest 2 min 9-6-3 Power Clean 155/105 Push…
Skill – See Whiteboard at Gym 4 R.F.T. 1 Rope Ascent – BRING SOCKS 5 Clusters 95/65 10 Inverted Burpees 15 K.2.E 200 m Run 1 Cluster = 1 Power Snatch, 1 Back Squat, 1 BHN Split Jerk, 2 O.H. Walking Lunges Saturday is the partner WOD.…..did you put your partner on lay-a-way???? CrossFit Kryptonite…
Wod- 12 Min AMRAP: 8 t2b 8 DB Thruster 35/20 12 DB walking Lunges 35/20 Strength- 3 Position Snatch: floor, below the knee, above the knee 60%, 65%, 70%x4
Join us on Saturday, Oct. 17th, for a Snatch Seminar at CrossFit Kryptonite !! Work with USAW certified coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance.THERE WILL BE NO 9 and 10AM CLASSES! Strength- 15 Min to establish…
Strength: Jerk 6 X1 as heavy as possible 4 RFT 12 Burpee over the bar 8 Push Jerks 155/105 4 HSPU