Wednesday, 8-14-19

3 Person Partner WOD this Sunday….must sign up with partners.   No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games.   WOD # 1: 4 RFT: 2 rope climbs 100ft sprint 4 Squat cleans 225/135 100ft sprint 20 min cap *REST 10 MIN*   7…

June 6th, Relay For Life of Center Moriches. The gym will be closed. We will be meeting on the track in CM. We will be doing a Track WOD every hour. There will be a sign up sheet at the front desk.   Strength: 2 Hang snatches every 90 sec. Starting @ 60% and increasing…

Strength – Deadlift 5-5-3-2-2 5 R.F.T. 10 – Front Squats 135/95 15 – T.T.R. (Toes Through Rings) 20 – K.B. Swings 53/35 Superman gettting kryptoed from a member who trains at CrossFit Kryptonite !!!!!!!!!!!!

W.O.D. – 4 rounds for time: Run 400 m 10 Squat Cleans 135 / 95 15 Burpee Pull-ups

Strength: Front Squat 3×3 @87.5% WOD: 3 Min AMRAP- 5 SDHP 115/85 20 D/U Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 10 KBS 53/35 Rest 2 Min 3 Min AMRAP – 4 KB Snatch 53/35 8 Pistol *Scale as needed*

Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM.   10 min EMOM Even – 5 Hang Power Cleans 155/105 Odd – 10 Slam Balls 30/20 3 RFT 20 Wall Ball 20/14 20 SDHP 95/65 20 Box Jump Overs 24″/20″ 20 Thruster 95/65 60 D/U 3:1…