Friday, 11-9-18
25 min to complete:
4×8 Banded hamstring curls
4×8 DB Front Raises (8 each arm)
4×12 sing leg weighted glute bridges (12 each leg)
4×8 Seated DB lat raises (8 each arm)
4 Plank Circles
“Karen”
150 Wallballs 20/14
*15 min Cap*
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Katie Hogan from the CrossFit Games Power Cleans 225!!!! Watch it Boys!! Strength/Skill – 3-3-3-3-3 Hang Squat Clean 10,9,8,7,6,5,4,3,2,1 Push Jerk 135/95 100′ Walking Lunge 45/25 Saturday is a partner WOD. It will include Sledge Hammer Swings and Tire Flips so…..put your partner on lay-a-way!!!!!
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Saturday, 12-8-18
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Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Teams of 3 2 RFT 250m Row (each) 100 Power Snatches 75/55 250m Row (each) 100 Box Jump Overs 24/20 250m Row (each) 100 Thrusters 95/65 *35 min Cap*
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Join us today at 5 to wish Debbie Beattie good luck as she starts her new life in Brewster!!! Strength: Max Bench Press 5-3-1-1-1-1 Debbie does Helen 3RFT 100 Mountain Climbers 21 KBS 53/35 12 Pull Ups 7 min AMRAP Burpees