Friday, 10-26-12
Strength/Skill – Gymnastics skills day – 10 minutes on Handstands, Handstand Walks
10 minutes on Pistols….
…..then, “Karen” for time:
150 Wall ball shots, 20# (14#)
Strength/Skill – Gymnastics skills day – 10 minutes on Handstands, Handstand Walks
10 minutes on Pistols….
…..then, “Karen” for time:
150 Wall ball shots, 20# (14#)
With a Partner, Complete: 100 Box Jumps – 20/24 100 Pull-ups 100 Wallballs – 14/20 9ft/10ft 100 Burpees 1000 Meter Run *Partners may work on the first two movements at the same time (Box jumps and Pull-ups), but they cannot be on the same movement at the same time. One partner may work on pull-ups…
TABATA and a half 8 tabata intervals of each with 1 minute rest after each exercise: Burpees Sit ups Push ups Squats KB swings 53/35 *Feel free to wear a vest for burpee/push up/squats or grab some weight for sit ups or swing a heavier KB*
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….
Strength/Skill – Deadlift 15 mins. to find 2 RM 7 Minute Ladder 2 Front Rack Dumbbell Lunges – 45/35 2 Dumbbell Shoulder to Overhead – 45/35 *Up by two’s for 7 Minutes*
PHEEZY U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and…
Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks Strength/Skill – Front Rack Lunges 21-18-15-12-9-6 Front Rack Walking Lunges (Opportunity to improve on racked position) Toes through Rings