Friday, 11-23-12
FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES
Strength/Skill – Snatch Drop/Balance 2-2-2-2-2 80%
21-15-9
One Arm O.H. D.B. Walking Lunges 45/25 (You can alternate arms)
Power Cleans 135/95
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Saturday, 3-5-16
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We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Tuesday, 6-26-18
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Warm up: 2 rds at easy pace 10 lat steps to left 10 lat steps to right 10 BB back squats 7 supinated ring rows E2MOM for 12 min 3 Box Squats *work on exploding up from the box, not so much as the weight today* For Time: 1 Round of Kelly 2 Rounds of…
Thursday, 11-7-13
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3RFT 30 D/U’s 10 Power Cleans 135/95 rest 1 min 3RFT 20 Push Ups 10 Front Squats 135/95 rest 1 min 3RFT 20 Deadlifts 135/95 10 Push Presses 135/95 Score equals total time for all three WODS including one minute rest.
Friday, 7/1/11
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MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. 21-18-15-12-9-6-3 Front Squat 135/95 95/65 65/35 5 Strict Pull ups No racking weight on front squats. All sets and reps must start with a power clean and end on the floor.
Wednesday 10-21-15
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Skill: 15 Min for Handstand practice WOD- 24 Min AMRAP: 10 c2b pull ups 50′ farmers carry 70/53 7 Air Squats **E4MOM- 5 Burpees**
Monday, 5-4-15
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Strength: 15 min to find your 1RM Back Squat “Annie on steroids” 50-40-30-20-10 D/U’s Weighted Sit Ups 35/25 Every 90 sec until failure 1 Snatch + 1 Hang Snatch Start at 50%, add 10 lbs every 90 sec. until failure