Friday, 7-20-18
Warm up:
2RDs at easy pace
5 burpee
2 Wall Climbs
100m Run
12 min to complete:
5x 8
Bench Press
25 min EMOM
Min 1 – 6 DB Box Step Ups 50/35
Min 2 – 15 Wall Ball 20/14
Min 3 – 12 Dips
Min 4 – 3 Inverted Burpee
Min 5 – Rest
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Thursday, 10-13-11
Byadmin
A nice full day!!! Alot of healthy bodies!!! Strength/Skill – Snatch High Pulls 5-5-5-4-4-3-3 42/21 30/15 18/9 Reps for time KB Swing 53/35 K2E…. Then immediately perform 25 OH Squats!!! 95/65 CrossFit Kryptonite
Friday, 7-26-13
Byadmin
For Time: 50 Double Unders 10 Clean & Jerk 40 Double Unders 20 Back Squats 30 Double Unders 30 Dead lifts 20 Double Unders 40 Front Rack Lunges 10 Double Unders 50 Sit-ups Comp: 155/115 RX: 135/95 Adv: 115/80 Bgr: 95/65
Wednesday, 3-1-17
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Strength: OHS work up to a heavy triple Tabata Box Jumps 24/20 KBS 53/35 T2B Wall Balls 20/14 with 1 min rest between exercises
Tuesday, 8-19-14
Byadmin
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5 WOD: @0:00-21-15-9 Wall Ball Pull Ups @:10:00 21-15-9 Wall Ball Box jumps @20:00 21-15-9 Wall ball Burpees @30:00 21-15-9 Wall ball Row Calories
Saturday, 11-2-13
Byadmin
WEAR PINK!!!! Barbells For Boobs…Heavin’ for Hooters….Jerk’n for Jugs….Weightlifting for Whoppers…. 30 Clean & Jerks for time 135/95
Wednesday, 5-25-16
Byadmin
Murph is this Saturday…I need a head count for the BBQ. 10 min EMOM 40 yd all out sprint 7 min AMRAP 10 Front Squats 135/95 10 Burpees over Bar Rest 3 Minutes 7 min AMRAP 10 Pull Ups 10 Push Press (115/85)