Saturday, March 31 2012
Strength/Skill –
100 double unders
60 kb swings 1.5/1
50 plate situps 45/25
40 wall balls 20/14
30 hang power cleans 95/65
20 sdhp 95/65
10 OHS 95/65
1 sled push 100/50
100 double unders
Strength/Skill –
100 double unders
60 kb swings 1.5/1
50 plate situps 45/25
40 wall balls 20/14
30 hang power cleans 95/65
20 sdhp 95/65
10 OHS 95/65
1 sled push 100/50
100 double unders
Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps
“Annie” 10 min to establish a heavy 3 rep Front Squat Every 3 min for 5 sets 3 Front squats and 5 Back Squats with the same weight.
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Hang Squat Snatch – Work up…
Strength/Skill 00:15 mins past the hour 1 Snatch High Pull + 1 Snatch x 5 WOD Starts at 00:35 past the hour Every minute, on the minute, for 20 minutes: Minute 1 – 20 Jumping Lunges with Barbell (45/35) NO EMPTY 45/33 BARS. Training Bars OK 45 – Training bar with 2 -15 lb Plates…
On Saturday, June 9 Kryptonite will join the entire CrossFit community in it’s support of “Hope” – a fundraiser for St. Jude Children’s Research Hospital. We hope you will participate in the event, but even if you are unable to do so, we hope that you will be so kind as to support the cause…
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. “Will Lindsay” 10 RFT 3 Devil Presses 55/35 22 Walking Lunges 55/35 19 Air Squats *20/14 LB Vest…if you dare*