Wednesday, 8-10-16
Strength
Back Squat
70%x4
75%x4
80%x4 X 3
16 minute A.M.R.A.P.
2,4,6,8…….
Box Jumps 24/20
Alternating DB snatches
Prisoner Get Ups (we can scale)
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Wednesday, 10-24-12
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FOR THOSE OF YOU WHO ARE ORDERING SNEAKERS (NANO’S 2.0’S) AND OLYMPIC LIFTING SHOES WE ARE PLACING THE ORDER TOMORROW NIGHT. PLEASE STOP IN AND PLACE YOUR ORDER. ALSO, HAVE A SECOND COLOR CHOICE. Strength/Skill – 3-Position Cleans x 5 For time: 5 Power cleans, 5 Front squats, 5 Push jerks, 1 Rope climb 4…
Monday, 10-8-12
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PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 20m Handstand Walks….can’t do it? Get a partner to walk with you. Handstand wall walks Handstand holds 5.R.F.T. 2 Rope Ascents 6 Renegade Rows 10 D.B. Thrusters
Thursday 10-15-15
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Join us on Saturday, Oct. 17th, for a Snatch Seminar at CrossFit Kryptonite !! Work with USAW certified coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance. Strength – Back Squat 10×3 @70% (3 Tall Box Jumps after each…
Monday, 1-28-19
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Every :30 for 5 min 4 Power Snatch 95/65 (TnG) 4 RFT 10 Devil Press 50/35 15 DB Power Clean 50/35 20/15 AAB Cals 25 Box Jump Overs 24/20 *27 min Cap*
Saturday, 2-18-17
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“Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (70/53) Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Saturday, 7-14-18
Byadmin
Warm up: 3Rds at easy pace 10 BB Power Snatch 10 BB Push Press 5 Ring row 6RFT 10 HSPU 2:1 15 Power Snatch 75/55 10 Ring Row 15 Push Press 75/55 20/15 Cal Row