Rowing relay with partner:
2 X 100m
2 x 200m
2 X 300m
2 X 400m
2 X 500m
2 X 400m
2 X 300m
2 X 200m
2 X 100m
For Time:
100 DOUBLE UNDERS
30 WALL BALLS 20#/14#
20 T2B
10 Thruster 95/65
10 Burpee Box Jump Over 24″/20″
10 Thruster 95/65
20 T2B
30 WALL BALLS 20#/14#
100 DOUBLE UNDERS
Monday Hours: 9 &10AM. Open Gym 4 and 5PM. With a partner complete 1000m Run 200 Wall Balls 20/14 150 Box Jumps 24″/20″ 100 Pull Ups 50 S2O 135/95 25 man makers 35/25
Strength/Skill – Snatch High Pulls 10×2 8-7-6-5-4-3-2-1 Snatch (135/95#) In between each set of snatches, complete 5 wall balls (20/14#)
Strength: Back Squat Waves: 5 Reps AFAP 55%,65%,75% 60%,70%,80% AMRAP 15: 5 Toes to Bar 10 Hand-Release Pushups 15 Wallballs (20/14)
Strength/Skil – Shoulder Press 3 RM Partner “Fight Gone Bad!” In Teams of 2: “Team Fight Gone Bad” 3 Rounds for time of: 40 Wall Balls, 20/14 40 SDHPs, 75/55 40 Box Jumps, 20/18 40 Push Press, 75/55 40 Calorie Row
I am taking pre-orders for new Kryptonite gear, just in time for Christmas. Pukie on the the back. Beast Mode right under pic. Front : Crossfit Kryptonite Along with the sweat shirts, we will have sweat pants with our logo going down the leg. Strength: Work Up to up to a heavy Push Jerk Then…
As many rounds as possible in 25 minutes: 10 Hang power cleans (135#/95#) 20 Toes-to-bar 400m run