Wednesday, December 15th 2010

Run 800 M then 8 Rds 4 Bar Mu 8 HSPU 12 Alt Pistols then Run 800 M Skills

Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…

Strength/Skill – SDHP 3 3 3 3 @ 70% Seven rounds for time of: 75 pound Thruster, 12 reps 9 Toes-to-bar Run 200 meters with a 20 pound medicine ball

One recipe that I have tried to fit into our way of eating is a pasta primavera. A great meal that makes the most of your veggie servings. Top it off with some grilled chicken and fantastico! You have a meal that will keep you full all night. Ingredients: 12oz of chicken breast (12P) 1…

Strength: Back Squat 5X5   Granite Games 2017 Beginning on a 4-minute clock: 2 Rounds 12 overhead squats (95/65lbs) 12 toes to bar If completed before 4 minutes, add 4 minutes to the clock and proceed to: 2 Rounds 10 overhead squats (135/95lbs) 12 toes to bar If completed before 8 minutes, add 4 minutes…

5AM class Today We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement LIVE tonight at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class….