Friday, 1-11-19

Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)

Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever.     Warm up 2RDs 10 Squats :30 Squat Hold against wall 50′…

We are closed today! Competition Today at CrossFit Impervious​ @ 121 Main Rd., Riverhead. Please wear your Kryptonite shirts. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish. 8AM at Center Moriches High School Track. 5K Remember your times. We will post them!

Warm up – Three rounds 10 D.U.’s 20 Lunges Shuttle run W.O.D. Complete as many rounds as possible in 20 minutes of: Push press, 10 reps (115/65) 10 KB Swings (1.5/1.0) 10 Box jumps, 24/20

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

Partner WoD Row 1000 Meters AMRAP 1 – Wall Climbs while partner rows Run 800 Meters AMRAP 2 – 1 Burpee/3 Wallball Sets – 20/14 @ 10’/9′ Target while partner rows Row 1000 Meters AMRAP 3 – Wall Ball Sit-ups 14/10 while partner rows *The first round is simple, one partner rows, the other performs…