Thursday,3-14-19
0:00 – 10:00 complete
“Annie”
50-40-30-20-10
D/U
Sit Up
10:00 – 40:00
with a partner complete
“Maggie”
5 RFT
20 HSPU
40 Pull Up
60 Alt. Pistols
0:00 – 10:00 complete
“Annie”
50-40-30-20-10
D/U
Sit Up
10:00 – 40:00
with a partner complete
“Maggie”
5 RFT
20 HSPU
40 Pull Up
60 Alt. Pistols
Today 9AM Class, 4 and 5PM Class. Strength: Weighted Push ups 5X5 3 Rounds 10 Shoulder to Overhead (165/115) 400m Run Rest 5 mins 30-20-10 Wall Balls (20/14) Sumo Deadlift High Pull (75/55)
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 – Thrusters Rotating 5 min AMRAP between three different stations: Station 1 – Row 150m 5 Thrusters 135/95 Station 2 – 8 Pull-ups 4 H.S.P.U.’S Station 3 -10 K.B. Power…
AMRAP 10 Minutes 10 Front Squats – 95/63 10 One-Armed Dumbbell Snatches – 53/35 10 S.D.H.P.– 95/63 10 Other Arm Dumbbell Snatches – 53/35 *You must get at least 4 Rounds to Rx* Strength/Skill – 15 Mins to 1 RM Squat Clean
Strength/Skill – SDHP 5×5 TnG Three rounds for time of: Run 800 meters 50 Wall ball shots, 20/14
6 & 7PM classes cancelled tonight, roads are bad!!! Strength/Skill: 4X3 Push Jerks The Chelsea WOD Challenge yourself to complete all 30 rounds and if not, work your way up to that! On The Minute Every Minute For 30 Minutes 5 Pull Ups 10 Push Ups 15 Squats
9 min EMOM 2 Strict Press + 2 Push Press Increase in weight “Amanda” 9-7-5 Ring M/U Sq. Snatch 135/95 …. right into… “Elizabeth” 21-15-9 Sq. Clean 135/95 Ring Dips *20 min Cap*