Friday, 12-21-18
Every 2 min for 12 min
3 Push Press + 2 Push Jerk + 1 Split Jerk
Build to a heavy complex
3 RFT
30 Thrusters 75/55
30 T2B
*20 min Cap*
Every 2 min for 12 min
3 Push Press + 2 Push Jerk + 1 Split Jerk
Build to a heavy complex
3 RFT
30 Thrusters 75/55
30 T2B
*20 min Cap*
12min EMOM 10 Wall Balls 20/14 10 Burpees 50-40-30-20-10 Double Unders(3:1) Sit ups *10 Thrusters after each round* 115/75
No 6PM Class Friday. 10min EMOM min1: 40 D/U’s min2: 15 Wall Balls 10-1 Deadlift 225/185 Toes to Bar Box Jumps 24/20
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Christmas Eve hours 8 and 9am only. Closed Christmas Day. 12 Min EMOM Min 1 – 50 D/U 2:1 Min 2 – :50 Plank Min 3 – :50 Hollow body hold “DT” 5 RFT 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 Shoulder to Overhead 155/105 *15 min Cap*
Closed Thanksgiving. 9 and 10 am classes Friday only!! Strength: Jerk (85% of 1RM) X 6 6 Rounds for time: 10 Thrusters (115/75 lbs) 10 Walk out/Walk in Push-ups
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…