Skill/Strength – Rope Climb – BRING SOCKS
3 min. A.M.R.A.P. x 5
3 Hang Power Cleans 135/95
6 Push-ups (Hand Release)
9 Squats
Rest 1 min between rounds
CrossFit Kryptonite
Join us tonight as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: 15 min for Back Squat 1RM 21 min…
Strength- 5 sets of: 3 OHS between 60-90% of 1 RM WOD- 1-12 Deadlift 225/155 HSPU
W.O.D. Strength – O.H. Box Squats 10-10-10-10 For Time: Double Unders 100-75-50-25 Ab Mat Sit ups 60-50-40-30 Push-ups 40-30-20-10 Bear Walk 20m-15m-10m-5m
Christmas party December 17. Sign up at front desk. STRENGTH: POWER CLEANS 7X1 @ 80-85% 20 MINUTE AMRAP 20 KETTLE BELL SWINGS 53/35 15 REVERSE LUNGES 53/35 10 RING DIPS 200 M ROW
As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back that is uncomfortable for all of…
We would like to welcome CrossFit Sanctuary members tomorrow @ 9 A.M. Please come down and WOD with us. Strength/Skill – O.H. Squat 1 RM 5 R.F.T. 5 C2B Pull-ups 5 Walk out walk in Push-ups 10 Deadlifts 135/95 10 Front Squats 135/95 (No Rack)