Mariana & Debbie at the River 24. Debbie completed 62.7 miles in a 24 hr period!!!
Tonight @ Buckley’s Irish Pub Anthony A’s band, Bangers & Mash will be performing at 9:30 pm. Come on down!!!!
5 min amrap:
10 sdhp 75#/65#
10 box jumps 20″
1 min rest
5 min amrap:
10 push press 75#/55#
20 situps
1 min rest
5 min amrap:
10 kb swings 53#/35#
20 double unders
CrossFit Kryptonite
20 min to complete- 3×10 Bicep Curls 3×20 Tricep Pul Downs 3×10 Lat DB Raises 3×12 BB Front Raises For time 200 D/U 2:1 50 Thrusters 65/45 15 BMU (30 Pull Ups & 15 Dips) 50 Thrusters 200 D/U *18 min Cap*
Strength/Skill – Rope climb Five rounds for time: 15 Deadlifts, body weight 2 Rope climbs
Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1
Reminder:No Saturday classes. We will be at the fall Throwdown in Ct. Strength/Skill – Push Press 3RM 3 R.F.T. 5 – Shoulder Rolls 10 – Back Squats 225/185 15 – Knees to elbow 20 – D/U’s
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Deadlifts 3-3-3-3-3 “Helen” Three rounds for time: Run 400 meters 21 K.B. Swings 53/35 12 Pull-ups
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength; Back Squats 8×4 @ 50-75% 1RM 4 RFT: 500m Row 12 Power Snatch 115/85 6 Bar Muscle Ups