From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes.
Wednesday, July 4th there will be 8 and 9 am classes only
Strength/Skill – S.D.H.P.
3 rounds of 3min A.M.R.A.P.
10 wallballs 20/14
10 SDHP (95/65)
10 T2B
2 minute rest between rounds
*400m run after last round only
Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount. Strength: Every 30 sec for 8 min 1 Hang Power Clean @ 70-80% 14min AMRAP 30 KBS 53/35 20 Wall Balls 20/14 10 Strict HSPU’s 5 Power Cleans 165/115
Strength- Strict Press 5×5 70% WOD- 2 Deadlifts @70% + 200m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 800Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2…
WOD: Take 10 minutes to build up to a heavy single on Power Clean then, On the 2:00 for 7 rounds (14 minutes) 5 Power Cleans (70% of your heavy single) 5 Strict Pullups 25 Double-unders Strength/Skill: EMOM for 7 min: 2 Strict Shoulder Presses
Strength/Skill – Push Jerk 2-2-2-2-2 3 Rounds One Minute Ring Dips Two Minute Shoulder to Overhead – 95/65 Three Minute Box Jumps – 24/20 1 Minute Rest
25 min to complete: 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×12 sing leg weighted glute bridges (12 each leg) 4×8 Seated DB lat raises (8 each arm) 4 Plank Circles “Karen” 150 Wallballs 20/14 *15 min Cap*
Snatch Seminar today at CrossFit Kryptonite !! Work with USAW certified coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! THERE WILL BE NO 9 and 10AM CLASSES! AIR FORCE For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push…