Wednesday 9-16-15
Strength:
7×3 Weighted Dips
*Increasing load each set*
Skill:
15 Min Strict HSPU work
WOD:
15-10-5
Hang Power Clean 165/115
D/U x4 (60-40-20)
*15 min Cap*
*Scale as needed*
Strength:
7×3 Weighted Dips
*Increasing load each set*
Skill:
15 Min Strict HSPU work
WOD:
15-10-5
Hang Power Clean 165/115
D/U x4 (60-40-20)
*15 min Cap*
*Scale as needed*
Strength/Skill – 12 min.E.M.O.M. – Even Min. T.2.B. – 5-10-15 Beg, Int. Adv. Odd Min. – Beg./Int. 10 Goblet Squat 53/35 Adv. 12 Alternating Pistols 3 R.F.T. 20 S.2.O 115/75 25 Pull-ups 30 K.B. Swings 70/53
Strength: Strict Press 5×3 Ascending Weight Push Press w/pause at dip 6×2 Ascending Weight 12 Min Running Clock: 0:00-3:00 AMRAP 3 Deadlifts 315/205 3 Bar Facing Burpee 3:00-5:00 Rest 5:00-8:00 AMRAP 5 Deadlifts 275/185 5 Bar facing Burpee 8:00-10:00 Rest 10:00-12:00 AMRAP Bar Facing Burpee *These are sprint type wods*
No 5AM class today! Strength: 3×5 Push Press (Build to a heavy 5) 5×3 Split jerk( Starting with last weight for PP. Build to heavy 3) WOD: “Randy” 75 Power Snatches 75/55
2012 Reebok CrossFit Games Chipper For time: 10 Overhead squat 155/105 10 Box jump overs 24/20 10 Thruster 135/95 10 Power clean 205/125 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 10 Power clean 205/125 10 Thruster 135/95 10 Box jump overs 24/20 10 Overhead squat 155/105
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…
SATURDAY IS A SCHEDULE CHANGE. WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY.. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. YOU CAN REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG. ALL CROSSFITTERS…