Friday, 9-26-14
Strength/Skill – Clean and Jerk Complex – High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set
15 min AMRAP
100m Sprint
5 TnG Power Cleans
10 Ab Mat Sit-Ups
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Friday, 10/31/14
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15 min AMRAP 10 HSPU 10 M/U 10 Thrusters 95/65 Strength/Skill: 15 min to find your 1RM Deadlift 10 min EMOM odd 5 Deadlifts @ 70% even 5 Weighted Dips
Friday, 11/28/14
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9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…
Saturday 7-25-15
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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…
Wednesday, 11/26/14
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Closed for Thanksgiving. 9AM class Friday. No PM classes. Strength/Skill: 12 min EMOM 7 weighted Pull ups 7 weighted Dips 3RDS 10 Power Cleans 135/95 15 Burpees 20 T2B 25 D/U’s
Thursday, 11-21-13
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Strength/Skill – A – 2-pos Clean (floor,under the knee) X 4 B – Jerk behind the neck + Jerk (85% of 1RM) X 5 (From Rack) 5 Rounds for time: 10 Thrusters (95 / 65 lbs) 10 Walk out/Walk in Push-ups
Tuesday, 1-31-17
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Annie 50-40-30-20-10 D/U’s Sit Ups 30 min EMOM 2 Back Squats @80%