Tuesday, 3/15/11
First day of the CrossFit Games Open!!! Good luck to all!!!
Strength – Weighted Push-ups 5-5-5-5-5
W.O.D. – “Helen”
3 R.F.T.
400m run
21 K.B. Swings 53/35
12 Pull-ups
Pull-up variations and scaling for rope climbing
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Tuesday, 9-27-11
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Strength/Skill – Push Press 5-5-3-2-1 7 min A.M.R.A.P. 5 – Power Snatches 95/25 10 – Ab -Mat S/U’s 15 – K.B.Swings 70/53 Rest one min. 7min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats (Everybody will have a medicine ball)
Friday, 4-4-14
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Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps ODD: 10 Wall Balls 20/14 5 R.F.T. 200m Run 1 Rope Ascent 10 Front Squats 135/95 30 D/U’s
Thursday, 3-28-13
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Reminder: no PM classes tomorrow. Strength/Skill – BHN Push Press 5×3 3 R.F.T. 6 – TGU”S 53/35 12 – Power Cleans 115/85 18 – Weighted 53/35 Step-ups 20/18
Thursday, 4-16-15
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Strength: C&J 6 singles @85% 20 min AMRAP: 4 Ring Dips 6 s2oh 115/85 8 Pistols
Monday, 11-14-11
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This past weekend CrossFit Kryptonite member Jimmy “The Leachinator” Leach was voted outstanding wrestler among nationally ranked competitors. Here he is shown with Coach Garone and teammate John Busiello push pressing his hardware. Awesome work Leachinator!!!!! (P.S. Please lock out the elbows…lol) Strength/Skill – Power Snatch 3-3-3-3-3 21-15-9 KB Snatch 53/35 Pull-ups Box Jumps 24/20…
Saturday, 5/28/11
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We will be opened regular morning hours ( 6 a.m. – 11 a.m.) on Memorial Day. There are no evening classes. Running “Annie” 50-40-30-20-10 Sit-ups Double Unders Run 200m after round of reps.