Friday, 4/15/11

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 – Shoulder Press Operation Painstorm – In 20 mins., using 155/105, accumulate as many points as possible utilizing the following schedule: Snatch = 10 points Thrusters = 5 points Ground…

Tony’s Sushi 6PM.   Sally With Leg raises   Filthy 50 For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*

We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…

The legend Annie Sakamoto!!! WOD Demo – The Chief Strength/Skill – Power Cleans The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

0:00-5:00: 2 Snatch-Grip Push Jerks 1 Pausing Overhead Squat 5:00-10:00: 1 Hang Snatch Pull 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch Balance 10:00-20:00: Hang Squat Snatch *Build to a heavy single* 8 min AMRAP 10 Power Snatch 75/55 10 T2B 30 Mtn. Climbers

15 Min EMOM Min 1  20 Death Marches Min 2  20 Hollow rocks Min 3  15 Wall Balls 20/14     15 Min AMRAP 50 Lunges 40 HR Push Ups 30/20 AAB 20 T2B 10 Thrusters 96/65