We are open this afternoon!!
12 min to complete
4×4 Weighted Pull Ups
4×4 Weighted Dips
0:00 – 5:00
Buy in – 100 D/U
..then..
AMRAP
12 OHS 95/65
8 Box Jump Overs 24″/20″
5:00 – 8:00
rest
8:00 – 13:00
Buy in – 100 D/U
…then..
8 OHS 115/85
8 Box Jump Overs 24″/20″
13:00 – 16:00
rest
16:00 – 21:00
Buy in – 100 D/U
..then..
4 OHS 135/95
8 Box Jump Overs 24″/20″
Please read a great article about member Kevin Pollacks amazing journey 15 Min AMRAP 35 Double Unders (70 single unders) 15 Toes to Bar 10 Back Rack Step – Ups 95/65 20/20 8 am Class Tuesday morning only. Closed Christmas Day No 5am class on Thursday. AM classes are 6 and 7 only. Regular PM…
Skill – See Whiteboard at Gym 4 R.F.T. 1 Rope Ascent – BRING SOCKS 5 Clusters 95/65 10 Inverted Burpees 15 K.2.E 200 m Run 1 Cluster = 1 Power Snatch, 1 Back Squat, 1 BHN Split Jerk, 2 O.H. Walking Lunges Saturday is the partner WOD.…..did you put your partner on lay-a-way???? CrossFit Kryptonite…
16 Min EMOM : Even – 4 Power Snatch 115/85 + 4 burpee over bar Odd – 5 DB Thruster 40/20 Rest 4 Min 16 Min EMOM: Even – 250/200 m Row Odd – 6 Strict HSPU
As of right now gym will be open at 4. If you plan on coming please come early, should it get bad, I might close early!! I will not cap class. Stay tuned for closings or delays. 30 Min to Complete: 6×1:00 L-R-C Plank 6×8 Single Leg Glute Bridge, each leg 6×10 Single…
Strength – Front Squats 5-5-5-5-5 W.O.D. – “Cindy’s Evil Mother” 20 minute A.M.R.A.P. 5 – C2B / Jumping Pull-ups 10 – Ring Push-ups 15 – Front Squats (95/65)
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35