We will be closed Sunday.
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders.
Christmas party is this tomorrow…6PM.
Deadlift-9 sets
1×3@ 70% of 1 RM
1×3 @ 75%
1×3 @ 80%
1×2 @ 85%
1×2 @ 90%
1×1 @ 95%
3 Attempts at pulling anything over 95%
For Time:
30 Clean and Jerks (185/135)
EMOM- 7 V-Ups
*18 min cap*
With a 30 min running clock: 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 115/85 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 135/95 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 155/105
3 RFT: 100 D/U 35 Thruster 75/55 30 c2b 25 Double KB c&j 35/25 20 walk out & in push up
Important Membership Change Inforamtion Strength/Skill – CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups CrossFit Games Open 12.4 Graham Holmberg 0 rounds + 25 muscle-ups (265 reps). Post rounds and reps completed to comments and/or register…
Join us on Saturday, Oct. 17th, for a Snatch Seminar at CrossFit Kryptonite !! Work with USAW certified coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance.THERE WILL BE NO 9 and 10AM CLASSES! Strength- 15 Min to establish…
15 min to work up to a 2 RM Back Squat reps could look like – 5 @50% 2×3 @ 60% 2 @ 70% 2 @ 80%… ..and continue up to your 2 RM 5 RFT 5 Hang Power Cleans 185/125 10/6 AAB Cal (15/12 Cal Row) 15/12 Push Up *23min Cap* Weekly side work…
In Teams of 3: Row 3200m 100 Medicine ball cleans 20/14 100 Shoulder to Overhead 95/65 100 Box jump overs 24/20 100 m Firemans Carry…Each team member has to carry twice..(i.e. 1 carries 2 & 3, 2 carries 3 & 1, and 3 carries 1 & 2)