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Wednesday, 12-31-14
Strength: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3 reps Push Jerk 5-5-5-5 reps Five rounds for time of: 20 ring dips 50 D/U’s 15 min CAP
Monday, 7-21-14
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Monday, 9-23-15
Strength: 5×5 deadlifts 75% Regrip every time Every 7min for 28min: Complete- 800m run 10 push up 10 pull up
Wednesday 1-6-15
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 HERO WOD SATURDAY!!! We will be doing a fundraiser for our Veterans, Boots on the Ground NY, this month. Part of the fundraiser will include several Hero WODS. I am asking anyone who participates in…
Friday, 9-5-14
Strength/Skill – EMOM x 10: 3-5 Overhead “Pause” Squats (hold bottom for 3 full seconds) – not about going heavy, but improving your bottom position. So you will be going pretty light. AMRAP 15: 100m KB Farmer’s Carry 3 KB Cleans 6 KB Push Presses 9 KB Front Squats You choose the weights. Focus on…
Friday, 10-24-14
Strength/Skill – Mid thigh snatch/Snatch X 5 Then, EMOM x 10 minutes, alternating: Evens- :20 handstand hold Odds- 20 sec L-Sit Hold 10 RFT 10 Med Ball Cleans 20/14 10 Push Ups