Friday, 12-27-19
Thrusters
5×5
20 Min AMRAP
10 Burpee box Jump Overs 24/20
15 Weighted Sit Ups
20 Wall Balls 20/14
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Tuesday,10/28/14
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Strength/Skill: 10 min EMOM 4 Power cleans @ 70% of 1RM 6RFT 400m run 3 Snatches 165/115 15 Push Ups
Wednesday, 3-25-15
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Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
Saturday 6-6-15
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Monday, 12-26-16
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8 and 9 am classes only today!!! For Time, with a Partner – 40 Power Cleans (135, 95) – 50 Box Jump Overs – 60 Shoulder to Overhead (135, 95) – 70 Burpees to a Plate – 80 Power Snatches (75, 55) Buyout – Accumulate 1500 M Row while partner holds plate overhead
Friday 10-27-17
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Strength: Back Squat 10 @ 50% 10 @ 60% 6 @ 65% 6 @ 70% 4 @ 75% Strict Press 3×5 Push Press 3×3 Push Jerk 3×1 7 Min AMRAP 3 Hang Power Clean 135/95 3 S2O 135/95 6 Burpee over bar
Saturday, 3-23-12
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Important Membership Change Inforamtion Workout 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters…