Friday, 2-6-15

Snatch Seminar today at CrossFit Kryptonite !! Work with USAW certified coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! THERE WILL BE NO 9 and 10AM CLASSES! AIR FORCE For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push…

Strength: Back Squat 3X10 @ 65-70% of 1RM For time: 15 Cleans 155/100 30 T2B 30 Box Jumps 24/20 60 D/U’s 30 DB Push Presses 40/25 60 D/U’s 15 Thrusters 135/95 30 Pull Ups 30 Burpees One Barbell Scale as needed

Dodgeball and then skills. 3 Rounds 1 Min- Med Ball Twist 20/14 1 Min- Deadlift 95/65 1 Min- Med Ball Clean 20/14 1 Min- DB Snatches 50/35 1 Min- Weighted Walking Lunges 1 Min – Rest

No PM classes.I will offer a make-up class Saturday at 11am for challengers only. 6 and 7 am classes only today. Stay tuned for PM classes. Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting…

Strict Press 7×3 Increase weight if wanted 12 min to complete 6 RFT 7 Strict HSPU 7 HR Push Up 7 2-KB Russian Swing 53/35 100′ Farmers Carry 53/35 *21 min Cap* Not part of classes just some extra side work if wanted- 3 Giant Sets, resting 1:00-2:00 between: 16 KB Front Rack Reverse Lunges…

No 6 and 7 pm classes today. Come watch Janel and Matt at the Tribal Games. C&J 5@70% 4@75% 3@80% 2@90% 2@80%   15 MINUTE ASCENDING LADDER 1 PUSH PRESS 135#/95# – 1 PULL UP – 10 DOUBLE UNDERS 2 PUSH PRESSES – 2 PULL UPS 20 DOUBLE UNDERS 3 PUSH PRESSES – 3 PULL…