Thursday, 6-13-13

48/32 AAB 40 Thrusters 75/45 20 Burpee Pullups (6″ above reach) 36/24 AAB 30 Thrusters 15 Burpee Pullups 24/16 AAB 20 Thrusters 10 Burpee Pullups  

Five rounds for time of: 15 Medicine ball cleans, 20 pound ball 15 Wall ball shots, 20 pound ball After WOD – Pistol Practice Why Are Fish So Happy? Eating a diet that is high in seafood can help keep your mood stable. The EPA and DHA levels in seafood increase your levels of dopamine…

Warm up: 2RDs at easy pace 10 BB Snatch Grip Deadlifts 10 BB Snatch Grip High Pulls 10 BB behind neck snatch grip push press 10 Reverse Hypers 12 min EMOM 1 Snatch Grip Deadlift + 1 Above Knee Hang Power Snatch + 1 Below Knee Hang Power Snatch *start @40% 1RM Power Snatch and…

For time: 1000m Row 5 Rope Climbs 800m Run 4 Rope Climbs 60 GHD sit-ups 3 Rope Climbs 40 Wall Balls 20/14 2 Rope Climbs 20 Burpees over the bar 1 Rope Climb

Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…

The Gym is closed today. Anyone interested in running a 5K for a good cause, we will be running the Stan Wong Race. Wear your Kryptonite shirt. The Challenge class is still on!!!