Wednesday 7-27-16
Strength:
Back squats
5 sets of 4 reps @ 70%
WOD:
4 RFT
50 Air Squats
3 Rope Climbs
25 Wall Ball 20/14
rest 1 min between rds.
Strength:
Back squats
5 sets of 4 reps @ 70%
WOD:
4 RFT
50 Air Squats
3 Rope Climbs
25 Wall Ball 20/14
rest 1 min between rds.
5AM class Wednesday and Thursday. 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 LIVE Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM…
3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14
40 min AMRAP 100 ‘ Walking Lunges w/plate 45/35 10 HSPU 20 Pistols 20 DB Thruster 45/30
Deadlifts 6min EMOM 6X3 at 80-85% Helen 3RFT 400m run 21 KBS 53/35 12 Pull Ups
Strength/Skill – Hang Squat Clean 3-3-3-3-3 Three rounds for time of: Run 400 meters Single arm hang, right arm, 15 seconds 45 pound barbell Turkish Get-up, left arm, 5 reps Single arm hang, left arm, 15 seconds 45 pound barbell Turkish Get-up, right arm, 5 reps 30 second L-sit hold
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Every 1:30 for 6 sets (9 min) 3 Front Squats @ 60-80% 1RM 3 RFT: 35…