Friday, 12-8-17
50 Wall Balls w 30/20 Slam Balls (75 with lighter ball).
Every time you drop, or rest complete 5 Ball Slams
6 RFT:
8 Floor Presses 155/105
16 KBS 70/53
32 D/U’s
50 Wall Balls w 30/20 Slam Balls (75 with lighter ball).
Every time you drop, or rest complete 5 Ball Slams
6 RFT:
8 Floor Presses 155/105
16 KBS 70/53
32 D/U’s
Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! W.O.D. – For time: 20-18-16-14-12 S.D.H.P. Box Jump 24/20
Handstand Practice ‘THE LEGEND’ WOD Chris Kyle Nationwide Friday May 1, 2015 233 Reps Total 4x Pistols (single leg squats) 25 Kettlebell Swings (54#M, 35#F) 50 x Pushups (Chest to Floor) 75 x Pullups 50 x Pushups 25 x Kettlebell Swings 4 x Pistols Christopher “Chris” Kyle (April 8, 1974…
Snatch 75% x 1 x 6 sets *Goal is to be light and fast B. Power Clean & Jerk 75%x1+1, 80%x1+1, 85%x1+1×3 sets “Diane” 21-15-9 Deadlift 225/155 HSPU 12 Min Cap
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 2 Positon Cleans, Mid Thigh & Below Knee 5 Sets 85% of 1 RM (Not for Load) “The Chief” Max Rounds in 3 mins. of: 3 power cleans (135#/95#) 6 push ups 9 squats rest 1 min and repeat for five rounds count…
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10…