Friday, 4-8-16
Strength:
Pause Back Squats 4 X 5 reps @ 60% using a 4 second pause at the bottom
10 Rounds for time of:
30 Double-unders
10 Alt. Pistols
10 Alt. DB/KB Snatches
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Friday, 7-1-16
Byadmin
Goodale farms here today at 5pm. July 4th hours: 8 and 9 am 15 min EMOM MIN 1-10-15 Walk out/ walk in Push Ups MIN 2- 10-15 Weighted sit ups MIN 3- 10 Hang Power Cleans Granite Games 2016 AsRx (Men/Women) 14 minutes AMRAP: 70 double-unders 7 ring muscle-ups 7 snatches (155/105lbs) Masters 35-39 (Men/Women)…
Monday, 5-11-15
Byadmin
Strength: 3 X 5 Back Squat all @ 80% or more. Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. As many rounds as possible in 15 minutes: 10 Hang power cleans (135#/95#) 20 Toes-to-bar 400m run
Saturday, 12-15-18
Byadmin
We will be closed Sunday. Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is tonight at 6PM. Buy in: 200 D/U 3:1 …then… 25 Back Squats 135/95 20 Burpee over bar 25 Deadlifts 135/95 20 Burpee over bar 25 Thrusters 135/95 20 Burpee over Bar 25 Deadlifts 20…
Thursday, 2-4-16
Byadmin
Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting our families and our freedom! For those of you who donated….thank you! Strength- 8×1 Split Jerk Work up in weight WOD- 28 min running clock :45…
Thursday, 10-22-15
Byadmin
Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45
Wednesday, 02/12/14
Byadmin
Strength/Skill: 12 min EMOM 40 D/U 5 Front Squats 165/110 10 minute AMRAP Climbing ladder 3/3, 6/6, 9/9, 12/12 etc. Deadlift (185/125#) T2B rest 2 min Max Pull Ups in 5 min. Adv. 20 per min. Beg. 15 per min.