Friday, 2/18/2011
We will be going outside. Please bring proper attire.
Skill – OH Squat
Warm up – 10 Burgeners (P.V.C.) with an overhaed squat after each rep
CFK
W.O.D. – “Nancy”
5 R.F.T:
400m run
15 overhead squats 95lbs.
Similar Posts
Saturday, 6-1-13
Byadmin
Riverhead Reebok WOD – This WOD is in the parking lot of the Riverhead Tanger Outlet in front of the Reebok Store. All Kryptonite members get 40% at the Reebok Store!!! So WOD and shop till you drop!!! Fight Gone Bad Format 3 Rounds 1 Minute Rest B/T Rounds Score is total Reps Row (Calories…
Tuesday 6-30-15
Byadmin
Back Squat 3×10 @ 70% 7 Min Amrap: 15 Wall Ball 20/14 10 Squat clean 75/45 Rest 3 Min 7 Min Amrap: 15 Cal Row 10 Burpee on plate
Monday, 5-1-17
Byadmin
Strength: 6X3 OHS Work up to a heavy triple. 3 rounds for time: Run 400 meters 12 Power Snatch (155/105) 21 GHD Situps/ Weighted Sit Ups 35/25
Saturday, 8-3-19
Byadmin
“DT” 5 RDs 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 S2OH 155/105 .. followed by… “Zachary Teller” For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats
Friday, 8-26-16
Byadmin
Strength: Weighted Pull Ups 5X5 5RFT 5 Power Cleans 135/95 10 Front Squats 135/95 5 Jerks 135/95 10 Pull Ups
Thursday 11-5-15
Byadmin
Order your gear now!!! Strength : 10 Min EMOM- Power Snatch + Hang Power Snatch (Work up in weight) WOD: 21-18-15-12-9-6-3 Power Clean 95/65 Dip **E2MOM 10 KBS 53/35** *Scale as needed*