Friday, 10-26-12
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/Skill – Gymnastics skills day – 10 minutes on Handstands, Handstand Walks
10 minutes on Pistols….
…..then, “Karen” for time:
150 Wall ball shots, 20# (14#)
TODAY IS KRYPTONITES 500 TH WORKOUT!!!!! THANK YOU TO ALL OUR KRYPTONITE MEMBERS!!!! Today Kryptonite will join the entire CrossFit community in it’s support of “Hope” – a fundraiser for St. Jude Children’s Research Hospital. We hope you will participate in the event, but even if you are unable to do so, we hope that you…
Strength: Deadlifts: work up to a heavy triple Regional Event #4 For time: 60-ft. handstand walk/ 30 Shoulder Taps 10 toes-to-bars 10 deadlifts 60-ft. handstand walk 12 toes-to-bars 12 deadlifts 60-ft. handstand walk 14 toes-to-bars 14 deadlifts 60-ft. handstand walk 16 toes-to-bars 16 deadlifts BB 150/105
Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!! Strength/Skill – Rowing Efficiency For Time: Row 2000m 50 Pistols (Alternating Legs) 30 Hang Power Cleans 165/105 This WOD will be in two heats.
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
Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes
Strength: Power Clean 7 sets of 2 @ 70% WOD: For time- 1000m Row 80 Sit Up 60 Push Up 40 Burpee 20 Thrusters 135/95