Friday, 12-2-11
Awesome Fran!!!!!!!!
Strength/Skill – Handstands, HSPU’s, Handstand Walks
15 min A.M.R.A.P.
5 Inverted Burpees
10 Hang Power Snatches 95/65
15 Ring Push-ups
CrossFit Kryptonite
Scott DeTore
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Please make sure you reserve your spot for the Jolly 51 on May 12th. Mandatory donation is $20.00. JC’s that night…. E2MOM for 12 min 3 Tempo Back Squat + 1 Back Squat tempo= 42X2 *4 second descend, 2 second at bottom, explode up, 2 second hold at top* (The 2 second hold at…
Friday, 10-12-12
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Thursday, 8-30-18
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Thursday, July 5 2012
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Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups
Tuesday, 3-27-18
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Strength: 16 min E2MOM Back Squat 4 Back Squats 50-70% 15-12-9-6-3 HR Push Up DB Hang Clean & Jerk 50/35 Box Jumps 24″/20″
Wednesday, 5-24-17
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MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. PARTNER ROW 3000M WHILE PARTNER HOLDS PLANK FOR TIME: 50 KETTLE BELL SWINGS 24kg/16kg 50 SUPINE RING ROWS 50 KETTLE BELL SWINGS