Check out the move between 28-32 seconds!!!!! AWESOME!!!!
Strength/Skill – Hang Power Cleans 3-3-3-3-3
20 Min A.M.R.A.P.
1 Rope Ascent
7 Deficit Push-ups / Ring Push-ups
3 Hang Power Cleans 155/105
Last day to donate/register for 31 Heroes Project
As of yesterday we were in 34th place out of all registered CrossFits in donations. Nice work Kryptoniters!!
“CrossFit Total II” Clean, 1 rep max Overhead squat, 1 rep max Bench press, 1 rep max
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
Strength/Skill – Man Makers We recently purchased a 1000lbs of new dumbells to add to our equipment collection. They are hex dumbbells. THEY ARE NOT MADE OF RUBBER, therefore please DO NOT drop or slam them to the ground at the end of your set. Thank you. 3 Rounds of: 7 Man Makers 20 Knees…
Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. Strength- Work Up to 80% of 1 RM deadlift WOD- 24 Min EMOM Min 1: 4 Deadlifts at…
Strength/Skill – 10 mins. to find your 1 RM for the following complex – 1 Deadlift – 1 Clean (Hang or Power) – 1 Front Squat. This was a WOD this past weekend that Matt, Dillon, Lorissa, Lucy, Kevin, Ann, Mark and Diana did. The following eight competitiors: Your strength/skill – is where you were…
Strength/Skill – Snatch Balance 5 R.F.T. 7 Power Snatches 95/65 7 Snatch Balances 7 O.H Squats Posted by Scott DeTore Crossfit Kryptonite