Friday, 10-21-11

Strength/Skill –  Find your1 RM Power Clean & Jerk in 15 mins. Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 Weighted D.B. Ab Mat S/U’s 45/25 (D.B.is always in contact w/chin) 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar

Tony’s Sushi 6PM.   Sally With Leg raises   Filthy 50 For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*

Strength/Skill – Core Work- 4 Rounds 1min Plank Holds 1min Rest ——————– 6 Rounds For Time 5 KB Shoulder To Overhead (Left Arm) 53/35 5 KB Shoulder To Overhead (Right Arm) 53/35 10 Goblet Squats 53/35 20 Double-Unders

WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM.  IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP.   STRENGTH: DEADLIFTS WORK UP TO A HEAVY SINGLE   3 rounds for time:…

REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Clean – 1-1-1-1-1-1-1-1 3 Rounds for time: 400 M Run 3 x 2 Cleans (155/113) 2 Jerks (155/113) Athletes will run 400 M each round. Athletes will do a total of six cleans and six jerks per round…

This past weekend Krypto members Katie B., Ryan M., Matt P., Jessie D., and Phil A. competed in “The Summer Classic” in Philadelphia Pa. This was Katie’s second competition and Phil. Jessie, Matt and Ryans first. They were all AWESOME and they found out what is hard to explain…..how much fun it was to get…