Thursday, 7-25-13
Strength/Skill – Weighted Pull-ups 5-5-4-4-3-2 GO HEAVY!!
WOD: 15 min AMRAP:
5 walk out/ walk in push ups
10 wall balls
15 S.D.H.P 95/65
Strength/Skill – Weighted Pull-ups 5-5-4-4-3-2 GO HEAVY!!
WOD: 15 min AMRAP:
5 walk out/ walk in push ups
10 wall balls
15 S.D.H.P 95/65
Strength – You might not want a strength before you do this one!!!!! W.O.D. 21-15-9 Hang Squat Clean 95/65 Turkish Get-Ups 35/25
Strength/Skill – Push Jerk 5-3-3-3-2 5 R.F.T. 155/115 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks CrossFit Kryptonite
Strength/Skill – 3 Position Clean x 5 5 rounds for reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Floor wipers :30 rest
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Strength: EMOM X 5 5 Strict presses @ 77.5% of 1 RM 5 RFT 6 Deadlifts (315/225) 6 Ring Push Ups 5 Power Cleans (225/135)…
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 HERO WOD SATURDAY!!! Please brig something in for our troops!!! For Time: 21-15-9 2 KB walking lunge 53/35 KBS 53/35 rest 2 min 15-12-9 Pistol Ring Row rest 2 min 9-6-3 Power Clean 155/105 Push…
Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats