Monday, 7-31-17
Power Snatch + Sq. Snatch –
2+2 x 5 @60-75% 1RM PS
(Drop between each rep. Perfect set up before lifts)
10-1-10
Burpee to plate
Weighted Sit Up 45/30
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Friday 8-14-15
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Competition Saturday at CrossFit Impervious. Please wear your Kryptonite shirts. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish 15 Min Handstand Walk practice WOD: 5 Min AMRAP- 30 Air Squats 20 Deadlifts 155/105 10 s2oh 155/105 Max Cal Row…
Friday, 12-16-16
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Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. Pot Luck. Please bring a dish and whatever you will be drinking. GYM WILL BE CLOSED SUNDAY! Strength: Bench Press 6X3 @ 75-85% 18 min EMOM Minute 1 – 7-10 Front…
Tuesday, 10-20-15
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CrossFit Total: You will have 15min to get your 1RM on: Back Squat Strict Press Deadlift
Saturday, 4-7-18
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For time- 100 Wall Balls 20/14 80 Sit up 60 Weighted Walking Lunges 45/30 40 DB Snatches 45/30 20 Man Makers 45/30
MONDAY, 4-10-17
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STRENGTH; 10 MINUTES ON THE MINUTE 2 BACK SQUATS AS HEAVY AS POSSIBLE 3RFT 50 DOUBLE UNDERS 40 WALL BALLS 20/14 30 WEIGHTED SIT UPS
Saturday, 9-22-18
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Teams of 3 AMRAP 25: 40 T2B 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135 (AMRAP in time remaining)