Painters Saturday night …9PM dancing!!!
Every 1:30 for 6 sets (9min)
2 tempo back squat + 2 back squat @ 60-80% 1 RM
*tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second pause at top*
With a partner :
22 min AMRAP
12 SA DB C&J 50/35 (6 R arm, 6 L arm)
20 Single DB Lunges 50/35
25 Pull Up
20 HSPU
*split reps however; only 1 DB used*
Strength-Hang Power Snatch 3-3-3-3-3 W.O.D. – 21-18-15 S.D.H.P. Inverted Burpees Watch inverted burpee variations below Inverted Burpees Inverted Burpees with weight
Skill: Split Jerk In teams of two, complete as many rounds and reps as possible in 25 minutes of: 200 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will…
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
Warm up 3Rds 15 Reverse Hypers 10 BB Good Morings 10 BB Deadlifts 10 Squats 15 min to complete 7×5 Deadlift not a max set of 5 5 RFT 20 Deadlift 115/85 15 OHS 115/85 10 Thruster 115/85 *18 min Cap*
Strength/Skill – “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Each exercise must be completed before moving to the next. 30 MINUTE TIME CAP
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party tonight @6pm..:) We will be closed Sunday the 17th. With a partner- 12 RFT: 12 DB Thruster 45/30 10 Burpee Box Jump Overs 24″/20″ 12 DB Front Sq. 45/30 10 Burpee Box Jump Overs 12 DB…