Tuesday 11-17-15

Day 4 of the Challenge. Hope everyone has a support partner. Remember prep work is key!!! Does anyone have a recipe they want to share? Bring it in, we can make copies for everyone. Strength/Skill – Push Press 12 Minute Ladder 2 Push-Press/Jerk – 115/75 2 Toes to Bar *Up by 2′s for 10 Minutes*

In Teams of 3, complete: 3000m Row 200 Wall Balls 20/14 100 Power snatch 115/85 75 Ring Push Up 50 Burpee 25 M/U * Each group of 3 has a set of 53/35# KB that cannot touch the ground from the beginning of the wod, till the end. Penalty is an 800m Run w/ KB’s….

Partner WoD Row 1000 Meters AMRAP 1 – Wall Climbs while partner rows Run 800 Meters AMRAP 2 – 1 Burpee/3 Wallball Sets – 20/14 @ 10’/9′ Target while partner rows Row 1000 Meters AMRAP 3 – Wall Ball Sit-ups 14/10 while partner rows *The first round is simple, one partner rows, the other performs…

HAPPY BIRTHDAY TO OUR MEMBER KRISTIN!!!!!!!!!!!!! Strength/Skill – Thruster “Nasty Girls” 3 rounds for time: 50 Squats 7 Muscle-ups 10 Hang power cleans (135 / 95 lbs) Scaling will be provided by Coach Click on your pic!! CrossFit Kryptonite

9  am open gym.  Marcus will be there doing a private, so you are on your own!!   31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. Strength: Push jerk + Split – 2+1×7 @60-80% of 1RM Push Jerk (2 Push jerk +1 split) JT meets Isabell 21-15-9 HSPU Ring…

Tabata Sit Up MedBall Twists Hollow Rocks 16 min AMRAP – 30/25 Cal Row 45 KBS 53/35 20/15 AAB Cal 45 Front Rack Lunges 45/35