Monday, 7-8-13
Strength/Skill – Push Press 3-3-3-3-3
21-15-9 reps of:
225/185 pound Deadlift
135/95 pound Overhead squat
Post time to comments….show us what you have!!!
Strength/Skill – Push Press 3-3-3-3-3
21-15-9 reps of:
225/185 pound Deadlift
135/95 pound Overhead squat
Post time to comments….show us what you have!!!
Strength- Push Press 5-5-5-5 W.O.D. -5 R.F.T. – 22 Box Jumps On & Off 20″/18″ 11 Push Presses 95 /65 1 Rope Ascent PEANUT BUTTER It’s not the ingredients in the peanut butter we don’t like, it’s the peanuts themselves.When peanuts grow, they can harbor carcinogenic mold called an “aflatoxin“. This goes for conventional and…
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…
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Snatch Grip Deads 3 rep max AMRAP in 10 minutes: 5 Squat Clean 95/65 5 Push Press 95/65 Rest3 MINS> 2 Min A.M.R.A.P. of Burpee bar touches (Rogue Rack)
Strength: Every 1:30 for 6 sets 50 D/U + 12 DB Snatch 45/30 10 min EMOM 3 OHS start @ 60% 1 RM and build 9 Min AMRAP 4 Devil Press to Thruster 25/15 8 DB Push Press 12 Air Squats
9AM today!!! Skill: Muscle Ups FOR TIME: 30 Power Snatches 30 Power Clean and Jerks 30 SDHP 95/65 EMOM2 50′ Bear Crawl.
Power Clean and Jerk 15 Min to work up to a heavy single Or work on technique 4 RFT 100 D/U’s 15 Power Clean & Jerk 155/105