Thursday, 1-14-16

Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2

Matt’s Birthday celebration at Brewology tonight. Between 7:30 and 8PM. Congrats to our 3 athletes; Janel, Marcus and Matt for showing Long Island what Kryptoniters are made of!!! For Time: 1000m Row 25 Box Jumps (30″ / 24″) 25 Thrusters (125# / 85#) 25 Burpee Chest to Bar Pull-ups 25 Power Cleans (170# / 120#)…

We were going to put 100 burpee pull-ups as an April fools, then give you the real W.O.D. upon arrival. We then realized nobody would show up. Maybe next year. “Elizabeth” 21-15-9 Clean 135/95 Ring dips…. “Tabata” your weakness Watch “Elizabeth” http://www.youtube.com/embed/HkCLmD8Zlac

Strength/Skill – Deficit Deadlifts For time: 20 Front Squats 205/155 30 Box jump, 24/20 inch box 40 Kettlebell swings, 1.5/1.0 pood 50 Wall ball shots, 20/14 pound ball Austin Malleolo 5:25.

15 min to get your 2RM push Press Complete as many rounds as possible in five minutes of: 3 Deadlifts, 275#(185#) 7 Push press, 115#(75#) Strength/Skill – 5-3-3-1 Hang Power Clean, 5-3-3 are TnG

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   30 D/Us 10 HSPU 15 Cal Row…