Tuesday, 10-22-19
10 min EMOM
1 Push Press and 1 Push Jerk
work towards a heavy double
5 rounds for time:
5 Thrusters 135/95
10 Burpee Box Jump Overs 24/20
15 CTB Pull ups
10 min EMOM
1 Push Press and 1 Push Jerk
work towards a heavy double
5 rounds for time:
5 Thrusters 135/95
10 Burpee Box Jump Overs 24/20
15 CTB Pull ups
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. – For time : 50 – Walking Lunges 40 – Box Jumps 24/20 30 – K2E 200m Run 10 Pull-ups (IN BETWEEN EACH EXERCISE 5 BACK SQUATS) 80% OF 1 RMEP MAX
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
Strength: 5×5 deadlifts 75% Regrip every time Every 7min for 28min: Complete- 800m run 10 push up 10 pull up
Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 7AM class Saturday. Strength: Strict Press-5×3 @65% of Jerk Push Press- 5×3 @70% of Jerk Push Jerk (not split)- 5×3 @75% of Jerk WOD: Death by- T2B+ KBS 53/35 Min 1- 1 t2b & 1 KBS Min 2-…
Competition Saturday at CrossFit Impervious​. Please wear your Kryptonite shirts. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish 15 Min Handstand Walk practice WOD: 5 Min AMRAP- 30 Air Squats 20 Deadlifts 155/105 10 s2oh 155/105 Max Cal Row…
Kryptonite Catalog coming out next week. Christmas Party is Dec 16th. please sign up at the front desk. 40 RFT: 6 Pistols 4 DB Step Ups 45/30 1 Wall Climb