Friday, 11-16-18

Join us on Saturday, Oct. 17th, for a Snatch Seminar at Crossfit Kryptonite !! Work with USAW certitfied coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance. WOD: 3 Min AMRAP- 4 KBS 70/53 7 Burpee to plate 5…

Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY Afternoon Classes 5&6 P.M. Only Partner WOD Team WOD (2 person teams) 3 Rounds for Time Round 1 First person Does 10 C&J’s (135# and 95#) Note: set the rowers for 2100 m while second person rows 250 meters. Using the same rower…

PARTNER WOD THURSDAY Strength/Skill – TGU – you have 10 MINS to find your 1RM both left and right!!! If the 70lb KB isn’t enough load up a barbell. 12 min – Toes 2 Bar/Kettlebell Ladder 2 T2B 2 KB Swings 53/35 4 T2B 4 KB Swing 6…. 6…. See how high you can climb…

Strength/Skill – A1.) Back Squat – 3 X 10 @ 65% A2.) 3 X 10 Strict Toes to Bar A3.) 3 X 10 Ring Rows WOD 10 min AMRAP Ascending Ladder 1 Shoulder to Overhead 1 KB Swings 1 Box Jumps 2 Shoulder to Overhead 2 KB Swings 2 Box Jumps, etc. Rest 30 seconds…

1000m row buy in…. 40 PUSH JERKS 135#/95# 40 POWER CLEANS 135#/95# 40 FLOOR PRESSES 135#/95# 40 FRONT SQUATS 135#/95#

uStrength/Skill: Deadlifts: 10@50%, 10@55%. 10@60%, 10@65%, 10@70% 500m row – all out Rest 2:00 3 rounds w/1:00 rest between rounds 12 wall balls (20/14#) 10 C2B 8 pushups w/feet on box 6 box jump overs (24/20″) 4 DB manmakers (45/30#) 2 wall climbs