GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE
OUTSIDE RUN TODAY. BRING APPROPRIATE ATTIRE
Holiday hours – Friday 12/23/11-No PM Classes.
Saturday 12/24/11 Christmas Eve – 8 am only.
Partner WOD Tomorrow!!
THIS IS A PRETTY GOOD VIDEO. THE BEGINNING IS A LITTLE SLOW. AT APPROXIMATELY THE 6:00 MINUTE MARK IT GETS BETTER.
Strength/Skill – Deadlift
20 min A.M.R.A.P.
400m Run
21- Deadlifts 155/115
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE
Warm up: 2rds at easy pace 10 BB Behind the neck Snatch Grip Push Press 10 BB OHS 10 BB Muscle Snatch E2MOM for 12 min 1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS yes squat and build to a heavy complex 18min AMRAP 15 Thrusters 95/65 5…
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – S.D.H.P. 3 rounds of 3min A.M.R.A.P. 10 wallballs 20/14 10 SDHP (95/65) 10 T2B 2…
7 Sets for max reps: (30 seconds on/ 30 seconds off) Max Reps Ring Push Ups Max Reps Hang Power Cleans & Jerks 95/65 AAB Max Cals Max Reps Front Squats Max Reps Medi-Ball Twists
Strength: 11 Min EMOM Min 1,2,3- 5 Strict Press Min 4,5,6- 3 Push Press Min 7,8,9,10- 1 Push Jerk (heavy) *start @ 60% 1rm Strict press and build* 15 Min to build to a heavy single Sq. Snatch 8 Min AMRAP 5 DB Power Cleans 45/30 10 Weighted Walking Lunges 45/30
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. Clean, from the high hang(above knee) 60%x3, 70%x3, 75%x3 “Eliabeth” 21-15-9 Clean 135/95 Ring Dip
5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy