Friday, 6-21-19
15 min to complete:
4×8 Heavy Bent Over Rows
4×8 Bent over DB Row
4×15 Banded face pulls
4 x 10 Seated Banded lat pull down
5 Rrds for reps (19 min):
1 min Hollow Rock
1 min AAB Cal
1 min D/U
1 min Rest
15 min to complete:
4×8 Heavy Bent Over Rows
4×8 Bent over DB Row
4×15 Banded face pulls
4 x 10 Seated Banded lat pull down
5 Rrds for reps (19 min):
1 min Hollow Rock
1 min AAB Cal
1 min D/U
1 min Rest
Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.shop.fancloth.com/c/474809 33 min Running Clock; 14 RFT- 39 D/U 2:1 1 Deadlift 2 Hang Power Clean 3 Front Squats 4 Push Press 5 Back Squats 6 Back Rack Lunges 7…
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
Deficit Deadlifts 8×4 Standing on a 45# plate 12 min AMRAP 5 Devil Press 50/35 10 Burpee over DB’s 15 Lunges
Katie Hogan from the CrossFit Games Power Cleans 225!!!! Watch it Boys!! Strength/Skill – 3-3-3-3-3 Hang Squat Clean 10,9,8,7,6,5,4,3,2,1 Push Jerk 135/95 100′ Walking Lunge 45/25 Saturday is a partner WOD. It will include Sledge Hammer Swings and Tire Flips so…..put your partner on lay-a-way!!!!!
30 RFT 1 Deadlift 155/105 2 Push Press 155/105 3 OHS 155/105 4 Bar Facing Burpee *35 min Cap*
How we are handling the Coronavirus situation at Kryptonite: DO NOT COME TO THE GYM SICK. If you have any symptoms of illness, do not come to sweat it out. When in doubt please stay home. Same for your kiddos. Soap and water is your new best friend and your best defense against Coronavirus. Wash…