Friday, 2-26-16

Strength: 6×3 Thruster (from a rack) *all sets at @45% of 1rm Front Squat*   WOD: 21 Handstand Pushups, 21 Ring Dips, 21 Pushups 30/20 Calorie Row 15 Handstand Pushups, 15 Ring Dips, 15 Pushups 30/20 Calorie Row 9 Handstand Pushups, 9 Ring Dips, 9 Pushups 30/20 Calorie Row

2RDs 10 BB OHS 10 BB Behind the Neck Snatch Grip Push Press 10 BB Hang Muscle Snatch E2MOM for 12 min 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 Power Snatch 2 RFT 12 Burpee 12 Power Snatch 95/65 12 Burpee 12 Sq. Snatch 95/65 12 Burpee 12 Hang Power Snatch…

Gymnastics 8×4 Weighted Dips Increase weight each set. “Harper” 23 Min AMRAP 9 C2B 15 Power Clean 135/95 21 Squats 400m Run with a 45/35# plate….. NO DROPPING WEIGHTS!!

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Deadlift 20 min to build to a heavy single 7 minutes AMRAP 1 Deadlift 315/215 10 Double Unders 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders…

Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders.   Every 2 min for 10 min 5 Strict Press Build to a Heavy 5 “Karen Meets Annie” for time: 30 Wall Ball 20/14 50 D/U 50 Abmat Sit-ups 30 Wall Ball 40 D/U 40 Abmat Sit-ups 30 Wall Ball 30 D/U…

3X 50 D/Us Every time you break 5 burpees. Teams of 3 AMRAP 7 Deadlifts 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Front Squat 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps…