Friday, 6-14-13
Strength/Skill – Snatch Grip Deadlift find your 3RM
21-15-9 Reps for time:
Front Squats (185/133)
Ring Dips
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Thursday, 8-2-12
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Strength/Skill – Back Squat 40% X 5 REPS 50% X 5 REPS 60% X 5 REPS 7 R.F.T. 15 Box Jumps 24/20 12 Toes to Bar Click here to register/donate to 31 Heroes Project
Saturday, 3-5-16
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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…
Wednesday, 6-1-16
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Strength: 5 x 5 of ( 1 + 1/2 back squats ) go down to the bottom position of the squat, come up to half way, back down to the bottom. stand all the way up. That is 1 rep. 4 Rounds for time of: 21 Pistols 18 KB/DB Snatches 15 Kettlebell Swings 53/35 12 Handstand Push-ups
Friday, 9-30-16
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Brewology tonight at 8:30. Coach Matt’s BD….all are welcome!!! NO 8AM CLASS THIS SATURDAY!!! Strength: Deadlifts 6X6 @ 70-80% Tabata Time: T2B Push Ups Reverse Lunges KBS
Friday, 2-21-20
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800 m run 70 KB Swings 600 m run 50 KB Goblet Squats 400 m run 30 Burpees w/ lateral hop over KB 200 m run 100′ KB OH Walking Lunge (50′ right arm, 50′ left arm) Skills
Wednesday, 10-9-19
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WE WILL BE DOING THE OPEN FRIDAY NIGHTS STARTING 5PM. JOIN US FOR WINE WHILE WE CHEER EVERYONE ON!!! Every 90 sec x 10 sets Power Clean & Push Jerk 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 40-60% Sets 4-6: 70-80% Sets 7-10: 85%+ For time: 21 Clean & Jerks 135/95 500m Row 15 Clean & Jerks 500m…