Money is due on all pre-orders!
Strength-
Bench Press
10×3
Ascending weight each set (not a max set of 3)
Weighted Pull Ups
6×4
Ascending weight each set (not a max set of 4)
WOD-
Death by…
20′ Farmer Carry 53/35
*If you drop the KB at the end of each set its a penalty of 5 Burpees. You can put them down but you can’t DROP/SLAM them*
3 RDs 10 Banded Squat 40′ Duck Walk 5 Broad Jumps Back Squat 3×10 @60% 1RM AMRAP 20: 30 Overhead Squats (115/80) 30 Box Jump Overs 30 Toes to Bar 30 Calorie Row
Bring Socks 12 min AMRAP 1 C&J 165/105 5 Burpees 1 Rope Climb (BRING SOCKS) Rest one min. Tabata Box Jumps 24/20
Don’t forget to pre order your Kryptonite gear!! Strength: Back squat 1×8 @65% 1×8 @70% 1×8 @75% Wod Cindy 20mim amrap 5 pull up 10 push up 15 air squat
Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10…
CONGRATULATIONS TO CROSSFIT KRYPTONITE MEMBER ANGELICA FUCCILLO ON HER SIGNING TO ATTEND AND PLAY PLAY DIVISION 1 LACROSSE AT FRESNO STATE!!!!! SWEEEEEEEEEEEEEET!!!!!!!!!!!!!!! Skill/Strength – Hang Power Snatch 5 R.F.T. – You have 90 secs.to perform: 5 Power Snatches 2/3 of 1 RM… …with remaining time as many muscle ups as possible. 90 sec. rest CrossFit…
Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)