Monday, 3-10-14
Strength/Skill – Hang Clean Pulls 5 x 3
3 rounds for time of:
15-foot rope climb, 3 ascents
25 ring dips
100 squats
Strength/Skill – Hang Clean Pulls 5 x 3
3 rounds for time of:
15-foot rope climb, 3 ascents
25 ring dips
100 squats
“Filty Fifty” or”Dirty Thirty” Perform 50 or 30 reps of each exercise for time 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/33 pounds 50 Push ups 50 Wall balls, 20/14 pounds 50 Burpees 50 Double unders
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – S.D.H.P In 15 minutes, complete as many rounds as possible of the following: 15 – 24” box jumps 20 – sumo deadlift high pulls w/kettlebell (24kg/16kg) 10 – push…
Strength/Skill – Clean & Jerk NO OLY SHOES ON ROPE CLIMBS For Time 100 Double-Unders 2 Rope Climbs 50 Push Press 75/45# 2 Rope Climbs 100 Air Squats 2 Rope Climbs 50 Squat Thrusts 2 Rope Climbs NO OLY SHOES ON ROPE CLIMBS
Closed Thanksgiving. Friday 8 and 9 am only. Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Back Squats 15 Min to work up to a heavy 3 12 Min AMRAP 10 OHS 115/80 2 MM 50/35 10 Floor…
Strength/Skill – Gymnastics skills day – 10 minutes on Handstands, Handstand Walks 10 minutes on Pistols…. …..then, “Karen” for time: 150 Wall ball shots, 20# (14#)
Strength: Find your 1RM Strict Press Find your 1RM OHS Tababtas Supine Ring Rows Squat (holding at bottom) Floor Press 115/75