Monday, 8-19-13
Strength/Skill – EMOM – 5 mins 10 (ADV) T2B 7 (INT) 4 (BEG)
7 RFT
7 C&J 115/85
7 Burpee Box Jumps 24/20 – -On the new freshly painted green and black CrossFit Krypto Boxes (stickers on their way)
Strength/Skill – EMOM – 5 mins 10 (ADV) T2B 7 (INT) 4 (BEG)
7 RFT
7 C&J 115/85
7 Burpee Box Jumps 24/20 – -On the new freshly painted green and black CrossFit Krypto Boxes (stickers on their way)
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)
Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. “Filthy 50″ For time: 50 Box jumps 24/20” 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50…
3RFT 10 HSPU 20 Alt. Pistols 30 Cal Row 40 D/U’s 20 min Cap Strength: Every 1:30 for 15 min 3 Power Snatches + 1 OHS @ 75% of Snatch
Strength/Skill – Deadlift – Find your 3 RM (Hands do not leave bar) 10,9,8,7,6,5,4,3,2,1 Floor Press 135/95 Power Clean 135/95
Strength- 12 min emom: Slow snatch grip deadlift + low hang power snatch Climbing in weight WOD- 12 min amrap 15 burpee 12 wall ball 9 pull up
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 bring something in for our troops!!! Strength : BRING HER ON UP !!! Sally 135/95 WOD: 12 min AMRAP Ascending ladder by 2’s 2 ALT DB/KB snatch 35/20 2 Strict Pull…