Saturday, 2-27-16

Byadmin

We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too.

We will be watching the Open announcement Thursday at 8PM.
During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate.
Bring a yoga mat.

Fridays we will OPEN GYM. You are free to do the Game’s WOD or a workout of your choice. Friday nights we will be judging game’s athletes.

Space was limited yesterday due to the WOD, should not be as bad in the coming weeks.

In Teams of Two

For time

30 clean and jerk (115/85)
1k row (500m each)
25 snatch (115/85)
60 Deadlifts (30 each)
20 thrusters (115/85)
10 bar muscle ups (or 20 pullups)
20 thrusters (115/85)
60 Deadlifts (30 each)
25 snatch (115/85)
1k row
30 clean and jerk (115/85)

*30 miute cap

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Friday, 3-9-18

Byadmin

  Strength: E2MOM 7 Deadlifts starting @ 50% and increasing   WORKOUT 18.3 2 rounds for time of 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes

Friday, 3-28-14

Byadmin

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill – C & J 5 x 1 EMOM for 28 minutes: Minute 1: 5 Clean and Jerks Minute 2: 6-9 Pull Ups Minute 3: 15-30 Double Unders Minute 4: 12-15 Sit Ups Repeat for a total of 7 rounds.