Tuesday, 2/22/2011
Skill – Rower Fundamentals
WOD
15m to 1RM Clean & Jerk
Post W.O.D. – 250 meter row
Max KB Swings
MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM
EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
Skill – Rower Fundamentals
WOD
15m to 1RM Clean & Jerk
Post W.O.D. – 250 meter row
Max KB Swings
MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM
EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
5AM class today, Wednesday and Thursday. 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 Thursday at 8PM. During the 5 week Open, we will be offering a 7…
Roads are slick…..6 & 7 AM classes cancelled. 6PM class cancelled. 10 min AMRAP 10 OHS 115/75 20 Box Jumps 24/20 Strength: Find your 1RM Back Squat
Strength/Skill – 15 mins to practice, Handstand’s, HSPU’s HS Walks (Have a partner spot you/walk with you) Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 1.5/1.0 pood 10 Box jumps, 24 inch box 10 Ring dips IF YOU USE THE ROGUE RINGS HANGING FROM THE CEILING, THE STRAPS GET BACK…
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. “Fran” 21-15-9 Thruster 95/65 Pull Up Work up to 80% of 1RM push jerk then .. EMOM for 6 min- 1 Push Jerk + 1 Split Jerk @ 80% (PJ)
Click on the Reebok CrossFit Link below and enjoy free ground shipping!!!! Strength/Skill – High Bar Back Squat 3 RFT 5 Deadlifts 225/205 10 Burpee Box Jump Pistols(Alternating Legs) 24/20 or Burpee Pistol Box Jumps 30 D/U’s Time to Beat 6:30 Matty P
Wod: 10 min Cap 30-20-10 D/U’s Wall Balls Strength: 12 min EMOM Even: 5 Deadlifts @80% Odd: 3 Box Jumps 30+/24+(Step down) After strength you have a choice, you may either squat or work a skill you are WEAK at. Front Squats: 5@ 70% 3@ 80% 1@ 90% Every 90 sec for 5 sets 4…