Monday, 12-30 -19
8 and 9 am Tuesday.
Closed Wednesday
OHS
5×5
15 Min AMRAP
90 D/U’s
3 Rope Climbs
30 Power Snatches 75/55
8 and 9 am Tuesday.
Closed Wednesday
OHS
5×5
15 Min AMRAP
90 D/U’s
3 Rope Climbs
30 Power Snatches 75/55
Strength/Skill – Masters Regional W.O.D. 1. – One Rep Max Clean Masters Regional W.O.D. 4 For time: 100 Pull-Ups 100 Wall-Balls, 20/14
Deadlift 3×8 Build from Lighter weight 3×4 Build to heavy 4 10-1 HR Push Up KBS 70/53 * 50 ‘ Bear Crawl after each rd*
Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…
Warm up 2 RDs 8 BB Snatch Grip Deadlifts 8 BB Hang Power Snatch 8 BB OHS 8 Burpee 5 min EMOM 3-position Power Snatch (High Hang, Above knee, Floor) start @ 40% 1 RM Power Snatch *use this as a primer for the next work* rest 2 min Every 1:30 for 9 min 1…
Strength- Strict Press 5×5 70% WOD- 2 Deadlifts @70% + 200m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 800Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2…
“Dork” 33 Front Squats, 185/125 15 Burpees 33 Deads, 185/125 15 Burpees 33 KBS, 70/53 15 Burpees Michael “Dork” Kennedy was a Boston Firefighter who lost his life on March 26th on duty. He was a CrossFit athlete and a coach at a Boston affiliate. He along with fellow firefighter Edward Walsh are in our…