Friday, 3/4/2011
Strength – Push Jerk 5-5-5-5
W.O.D.
Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Strength – Push Jerk 5-5-5-5
W.O.D.
Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Important Membership Change Inforamtion Strength/Skill – Shoulder Press 5 Rounds for time 5 Shoulder Presses – 75/115 (no dip/drive) 10 Overhead Squats – 75/115 15 Wallballs – 14/20 9ft/10ft
Strength/Skill – Snatch Balance Amanda 9-7-5 Muscle ups Snatch 135/95
On Saturday, June 9 Kryptonite will join the entire CrossFit community in it’s support of “Hope” – a fundraiser for St. Jude Children’s Research Hospital. We hope you will participate in the event, but even if you are unable to do so, we hope that you will be so kind as to support the cause…
Strength: Cleans: work up to a heavy triple….and yes!!!! 3 rounds for time of: Max calorie row in 60 seconds 50-lb. Turkish get-ups Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10…
Sumo Deadlift- 7×3 Work up to heavy 3 TnG 7 Min AMRAP 2,4,6,8,10,12,14,16,18… reps of Box Jumps 24″/20″ Muscle Ups(Ring or Bar) Rest 3 Minutes 7 Min AMRAP 2,4,6,8,10,12,14,16,18… reps of Burpees HSPU
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – Romanian Deadlifts 21-15-9 Deadlifts 275/155 Box Jump 30/24