Friday, 5-26-17

5X3 HBBS @ 65% – rest 90 sec. *Notes: Down and up quick, no pause. Make sure to hit absolute full depth. 4 rounds for total working time: 30 KBS 24/16kg 12 HSPU (regionals standard) 12 C@B Pullups Rest 1:1 Compliments of Outlaw

Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*

WE RAISED $307.00 SO FAR FOR  31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!!     TEMPO SNATCH GRIP DEADLIFT 7 SEC UP TO HIP, 7 SEC DOWN TO FLOOR, 3 SEC REST ON  FLOOR. 4×3 90-95% of 1rm…

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 LIVE Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate….

PARTNER WOD TOMORROW !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – High Bar Back Squat (See Video) 75% of 1RM 5-5-5 3 min. AMRAP x 5 3 TGU’s 53/35 6 Weighted D.B.Step-ups 24/20 Rest 1 min

Deadlift 10 at 60% 8 at 65% 6 at 70% 6 at 75% 6 at 80% of 1 rep max 21-15-9 Thruster (95/65) Burpee Box Jump (24/20) T2B