Monday, 9-11-17
“10 min EMOM
1- 5 Strict press @70% 1RM
2- 7 Bent Over Row with SP weight
25 min Descending ladder AMRAP
100m run
20 Burpee
100m run
19 Burpee
100m run
18 Burpee
100m run….
…100m run
1 Burpee”
“10 min EMOM
1- 5 Strict press @70% 1RM
2- 7 Bent Over Row with SP weight
25 min Descending ladder AMRAP
100m run
20 Burpee
100m run
19 Burpee
100m run
18 Burpee
100m run….
…100m run
1 Burpee”
Strength: Bench Press 5-5-4-3-2-2-1 5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – Shoulder Press Operation Painstorm – In 20 mins., using 155/105, accumulate as many points as possible utilizing the following schedule: Snatch = 10 points Thrusters = 5 points Ground…
9 am open gym. Marcus will be there doing a private, so you are on your own!! 31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. Strength: Push jerk + Split – 2+1×7 @60-80% of 1RM Push Jerk (2 Push jerk +1 split) JT meets Isabell 21-15-9 HSPU Ring…
Strength: Front Squat – 2×7 Empty Bar 3×5 @50% 1×3@65, 70, 75% 2×3@80% For time: 20-18-16-14-12-10-8-6-4-2 Alt DB Snatch 50/35 10-9-8-7-6-5-4-3-2-1 TGU 50/35
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Handstand Walks, HSPU’s, Kipping HSPU”s, Handstands While developing your upper body strength with the pull-ups, push-ups, and dips, a measure of balance and…
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: Every :30 for 10 min 1 Sq. Snatch start @60% and build 5RFT 12 Alt. DB Snatches 45/30 10 T2B 10 C2B Pull Ups 12…