Friday 6-12-15
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
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
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more…
Happy December!! W.O.D. 100 Thrusters, 135#/95# 5 Burpees, on the minute every minute
Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds
Make sure to sign up for the Open. First workout announced this Thursday @ 8PM. You can watch it live here at the gym. We will be judging workouts Saturday mornings. We are switching over to Zenplanner. You should be getting an email to register. Strength: Deadlifts: Work up to a heavy triple 20 Min EMOM min…
Strength/Skill – Shoulder Presss 2-2-2-2-2 3 R.F.T. 2 – Rope Ascents 6 – Man Makers (End with Split Jerk..pause..Lunge) 10 – Deadlifts 275/185
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Snatch 20 min AMRAP 3 Squat Snatches (80% of 1 RM) 9 T2B 12 KB Swings 53/35
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Thanks for finally talking about > Friday 6-12-15 | CrossFit Kryptonite < Loved it!