Friday, 2-1-13
“CrossFit Total II”
Clean, 1 rep max
Overhead squat, 1 rep max
Bench press, 1 rep max
“CrossFit Total II”
Clean, 1 rep max
Overhead squat, 1 rep max
Bench press, 1 rep max
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! WOD- 6 RFT 500m Row 3 Squat Snatches 165/115 15 Pull Ups Strength- Bench Press 4×8 You choose weights
Strength/Skill – Hang Snatch ( Yes ,Squat) 21-15-9 Hang Squat Snatch 55-65% of 1 RM Burpee Box Jump (Up & Over) 24/20
REMINDER: 6&7AM CLASSES. REGULAR PM CLASSES! Strength/Skill – 3 TnG Snatches x 5 AMRAP in 6 minutes: 20 KB Snatch – 10L/10R (35#/53#) 15 Sit ups (GHD is RX) 20 1-arm KB Thursters – 10L/10R (35#/53#) 15 Pike sit ups 20 1-Arm KB Swings – 10L/10R (35#/53#) 20 Lateral box jump-over Rest 2 minutes. Complete…
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Workout of the Day A. Three sets of: Walking Lunges with DBs x 20 steps @ 1010 Tempo – (See Bottom for Explanation) (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each…
CONGRATULATIONS TO NEWLYWEDS TERSEA AND GRAIG. BEST WISHES FROM KRYPTONITE CREW !!!!!! NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING…
Strength/Skill – 2 Position Power Clean Knee-Floor (Max Load) 3 RFT 10 D.B. Seated Presses 45/25 10 Chin-ups 15 Weighted D.B. (D.B.Stays Under Chin) Ab Mat Sit-ups 45/25 15 Supermans 20 Front Squats 95/65 ( Cleaned From lLoor) 20 S.D.H.P. 95/65