We will start judging the Open Wod at 6PM, please come and support your fellow Kryptoniters!!
Strength:
Thrusters 5X5 @ 65-75%
Workout 16.3
7-min. AMRAP:
10 power snatches
3 bar muscle-ups
M 75 lb. F 55 lb.
Scaled:
Jumping Pull Ups
45/35
Trish and Matt’s Wedding W.O.D. The Ol'(Wall) Ball and Chain W.O.D. 69 R.F.T. (-64) 5 – Hard Thrusts-(ers) 135/95 3 – Snatches (Power) 135/95 13 – Ball Breakers 20/14 (Medicine Ball Clean Wall Ball Shots) (Reps represent Matt & Trish’s wedding date)
Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks Strength: 10 MINUTES ON THE MINUTE: 1…
Surprise!!!!!!! Come in and get it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Skill – 15 Min for Handstand, D/U’s, or M/U’s practice. WOD – 9 Min AMRAP 7 C2B 13 Thruster 95/65 Immediately following the 9 Min you have: 6 min to find 1 RM Clean & Jerk
Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************
Turkey Frittata Ever have those days when you’ve overslept? Wake up in a frantic hurry to get to work on time? Usually, you give yourself plenty of time to prepare a fantastic meal to get your day started. Dohh!! Well now you have a recipe that you can prep for the week just incase you…