Friday, 8-2-13

Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…

3 rd for reps 1 min t2b 1 min HSPU 1 min Deadlift 185/115 1 min Medball Clean 20/14 1 min KBS 70/53 1 min REST SKILL WORK Pick a skill to work on”

Strength: 15 min to find your 1RM Back Squat   “Annie on steroids” 50-40-30-20-10 D/U’s Weighted Sit Ups 35/25   Every 90 sec until failure 1 Snatch + 1 Hang Snatch Start at 50%, add 10 lbs every 90 sec. until failure

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Burpee Weighted Sit-up 45/25 *Begin each round w/100m run* Snatch 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

Weighted D.B. Ab-Mat S/U’s 30 reps (Chin should be in constant contact with D.B. handle) 155/115 pound Squat clean, 15 reps Weighted D.B. Ab-Mat S/U’s 24 reps 155/115 pound Squat clean, 12 reps Weighted D.B. Ab-Mat S/U’s 18 reps 155/115 pound Squat clean, 9 reps Weighted D.B. Ab-Mat S/U’s 12 reps 155/115 pound Squat clean,…

Strength/Skill – Weighted Push-up 5-5-3-3-1-1 For time: 50 Ab-mat sit-ups 25 Box jumps 24″ (20″) 5 Deadlifts 315/225 40 Ab-mat sit-ups 20 Box jumps 24″ (20″) 4 Deadlifts 315/225 30 Ab-mat sit-ups 15 Box jumps 24″ (20″) 3 Deadlifts 315/225 20 Ab-mat sit-ups 10 Box jumps 24″ (20″) 2 Deadlifts 315/225 10 Ab-mat sit-ups 5…