Thursday, 1-2-20

Closed for Thanksgiving. 9AM class Friday. No PM classes. Strength/Skill: 12 min EMOM 7 weighted Pull ups 7 weighted Dips 3RDS 10 Power Cleans 135/95 15 Burpees 20 T2B 25 D/U’s

Strength: CHRISTMAS PARTY SATURDAY!! On the Minute x 12: Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats Use the same weight for both movements. Climbing in weight is optional. 4 Rounds: 5 Handstand Pushups 10 Power Clean (135/95) 15 Ring Push ups 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) 1…

No PM Classes. 6,7 & 9 AM Classes only Strength/Skill – Snatch Grip Deadlifts 3 RM 5 RFT 15 Toes to bar 10 Weighted Ab-Mat s/u’s 25/15 (Weight is always in contact w/ chin) 10 Kryptonite Burpee Box Jumps 24/20 (Yes these burpee’s were invented at Kryptonite and you get to do them!) 10 Hang…

Strength/Skill: Deadlifts Tempo 1:0:4:1 4X3 10 min Ascending ladder: 1 T2B 1 Snatch 115/75 1 Burpee (over the bar) 2 T2b…… 3RDs 10 GHD Sit ups 10 V-sits 10 Med Ball Wall Balls

Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM.   7 Min EMOM – 1 Snatch Grip Deadlift + 1 Snatch Pull + 1 Power Snatch *stay lighter to prime for next piece* rest 3 min then 15 min to build to a heavy 5 rep…

Strength – Hang Power Snatch 3-3-3-3-3 WOD For time: Kettlebell swing- Burpee ladder Reps of 13-12-11-10-9-8-7-6-5-4-3-2-1 13 KBS, 13 Burpees 12 KBS, 12 Burpees 11 KBS, 11 Burpees continue to 1 and 1……. 2.0/1.5 kb men 1.5/1.0 kb gals Staying Hydrated With the summer months quickly approaching, it is going to be extremely necessary to…