Thursday, 1-19-17
9am class today!!
4 X 400m run
2 min rest between Runs
5 Rounds:
15 Wallball 20/14
12 C2B Pull Ups
9 Floor Wipers
9am class today!!
4 X 400m run
2 min rest between Runs
5 Rounds:
15 Wallball 20/14
12 C2B Pull Ups
9 Floor Wipers
30 Min EMOM 1- 12 SDHP 95/65 2- 12 Push Press 95/65 3- 15 Sit Up 4-12 Med Ball Cleans 20/14 5- 12 Hollow Rocks
5 RFT 2 – Rope climbs Shuttle Sprints 10m 20m 30m 10 Pistols Alternating Legs 20 K.B. Swings 53/35
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 this Saturday…6PM. Don’t forget to order your gear. In teams of 3 complete 100 Pull Ups 60 AAB Cals 100 Hollow Rocks 60 Cal Row 100 DB Snatch 50/35 60 AAB Cals 100 Front…
5 T2B 100 D/U’s 10 T2B 75 D/U’s 15 T2B 50 D/U’s 20 T2B 25 D/U’s 25 T2B 15 Man makers 45/25 Strength/Skill: 15 min to find 1RM OHS
REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Power Snatch: 1-1-1-1-1-1-1-1 EMOM – 20 Minutes: 2 Power Snatch 10 Double-unders There is no prescribed loading for the power snatches. In fact, athletes should feel free to increase weight as they choose along the way. That being…
Saturday: 9AM class only! Granite Games QUALIFIER WORKOUT 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Ball Shots 50 Shoulder to OH 50 Box Jumps Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft Shoulder to Overhead: Men use 115lbs, Women use 85lbs Box Jumps: Men use 24in, Women use 20in