Monday, 10-31-16

Byadmin

Hi everyone,

I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials.

Thanks

Strength: Front Squats: 5X5 @ 70%

 

Halloween WOD – Partner WOD

31 Pumpkin Swings 53/35
31 Witch Jumps 24″/20″
31 meter Spider Crawl
31 Devilish Squats 105/75
31 Poltergeist Pull Ups
31 Graveyard Get Ups 40/25
31 Panic Push Ups
31 Gruesome Ground to Overhead 105/75
31 Blood Curdling Burpees

400m zombie Run

Each team member must complete all of the repetitions. Team members only work simultaneously when performing the Graveyard get ups and Zombie Run.

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Wednesday, 2-26-14

Byadmin

Strength/Skill – 3 Position Snatch. Ground, At Knee & Mid Thigh X 4. – 5-10 Chin-ups Between each set. C2B if capable. Reason for pull-ups – A lot of pressing/O.H. in this WOD. Fore! In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135/95 4 minutes of rowing 4…