Friday, 8-2-13
Strength/Skill: 4×5 Box Squats
21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of:
Deadlift 185/135
3 prisoner getups between each round
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Saturday, 11-5-11 *
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Click on Pic!! Skill/Strength – Rope Climb – BRING SOCKS 3 min. A.M.R.A.P. x 5 3 Hang Power Cleans 135/95 6 Push-ups (Hand Release) 9 Squats Rest 1 min between rounds CrossFit Kryptonite
Thursday, 3-22-12
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Important Membership Change Inforamtion Strength/Skill – Clean and Jerk 5-4-3-2-1 Clean and Jerk, 205/135 Muscle-up
Tuesday, 7/12/11
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Strength – Clean and Jerk 21-15-9-3 Turkish get ups 53/35 KB Swings
Wednesday, 7/6/11
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Strength – Weighted Push-ups 5x5x5x5 21-15-9 Deadlifts 275/185 Box Jump – 30″/24″ Inverted Burpees
Thursday, 12-12-19
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Be the first person to get straight across or down with Bingo and win a pair of Kryptonite socks!!! Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Tabata Sit Ups Planks Med Ball Twists 21-18-15-12-9 AAB Hang Power Snatch @ 50% of 1RM
Thursday, 11-3-16
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Strength: 8min EMOM Starting at 60% 2 Clean High Pulls + 1 Power Clean WOD 10 Hang Power Cleans 155/115 50 Weighted Sit ups 35/25 8 Hang Power Cleans 40 Weighted Sit ups 6 Hang Power Cleans 30 Weighted Sit ups 4 Hang Power Cleans 20 Weighted Sit ups 2 Hang Power Cleans 10 Weighted Sit ups