GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE
Holiday hours – Friday 12/23/11-No PM Classes.
Saturday 12/24/11 Christmas Eve – 8 am only.
Strength/Skill – Shoulder Press
Operation Painstorm – In 20 mins., using 155/105, accumulate as many points as possible utilizing the following schedule:
Snatch = 10 points
Thrusters = 5 points
Ground to Overhead = 4 points
Squat Clean = 3 points
Deadlift = 1 point
As many rounds as possible in 25 minutes: 10 Hang power cleans (135#/95#) 20 Toes-to-bar 400m run
5 Barbell Complexes for time: 5 Front Rack Lunges – 83/125 5 Shoulder to Overhead – 83/125 9 Back Squats – 83/125 *10 Minute Cut-off* *Each full round is 1 barbell complex. So, essentially, you must complete 5 rounds of this workout. However, a complex means that the movements/the entire round must be done without…
Strength: Death by Farmers Carry 53/35 Hang Power Cleans: 5X3 working up to a heavy triple AMRAP 9 minutes of: 9 Deadlifts 185/135 9 Push ups 9 Knees-to-elbows
With a 50:00 running clock: 0:00-10:00 Establish a 1RM Snatch. 10:00-20:00 Establish a 1RM Clean & Jerk. 20:00-30:00 Establish a 3RM Front Squat. 30:00-35:00 Cleanup. 35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats) Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps…
HAPPY BIRTHDAY TO OUR MEMBER KRISTIN!!!!!!!!!!!!! Strength/Skill – Thruster “Nasty Girls” 3 rounds for time: 50 Squats 7 Muscle-ups 10 Hang power cleans (135 / 95 lbs) Scaling will be provided by Coach Click on your pic!! CrossFit Kryptonite
Strength/Skill: Back Squats : 5X60%, 5X70%, 5X75%, 5X80% 20min AMRAP 3 Power Cleans 155/105 6 HSPU’s 9 Air Squats