Warm up:
2 RDs at easy pace
7 strict pull ups
7 BB Clean grip deadlifts
7 BB Front Squats
7 BB Power Clean
Age Group Qualifier WOD #2
4 RFT-
25 C2B
5 Cleans 245/170 (Any style clean)
*15 min Cap*
10 Min EMOM
3 Tempo Front Squats
Tempo = 4 seconds down, 3 second hold at bottom, explode up 2 second rest at top
Amanda and Katie rocketing out of the Squat Clean!!!! Annie blasting her Squat Cleans!!!!! Team W.O.D.-With partner, perform the following 100 – KB Swings 100 – Pull-ups 100 – Thrusters 45/30 (bar) 100 – K2E One partner performs ten burpees, while the other completes above tasks.
Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks Strength: 5X5 weighted Push Ups …
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party tonight @6pm..:) We will be closed Sunday the 17th. With a partner- 12 RFT: 12 DB Thruster 45/30 10 Burpee Box Jump Overs 24″/20″ 12 DB Front Sq. 45/30 10 Burpee Box Jump Overs 12 DB…
Tuesdays & Thursdays we will be adding a 7PM class. 3 Rounds each for time: 5 Sumo Deadlift High Pull (155/105) 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch 25 Double Unders 5 Sumo Deadlift High Pull 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch…
Strength/Skill – Push Press 5-5-5-5-5 3 R.F.T 10 – Burpee Box Jump Pistol 24/20 20 – Goblet Squats 53/35 30 – K.B. Swings 53/35
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Power Cleans 15 Min to work up to a heavy single. Ex. of weights: 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1…