GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS
GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS
NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12
Strength/Skill – weighted pull ups
WOD
4 RFT
8 front squats @ 60% of front squat max
12 Pull-ups
16 Box Jumps 24/20
Competition next Saturday at CrossFit Impervious. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish and BYOB. 3×3 Strict Press, climbing 3×3 Push Press, Start at top set SP For Time: 1 rd Bear Complex 135/95 50 Lunges 1 rd…
Important Membership Change Inforamtion Strength/Skill – Deadlifts 3RM 5 RFT 5 Deadlifts 225/155 20m Bear Walk 200m Run
Strength/Skill – 1 1/4 Back Squat Click here for demo 5×3 Complete as many rounds as possible in 15 minutes of: 2 Rope Ascents 4 inverted burpees 8 SDHP 95/65
Every 2min for 12 min 3 Pos Hang Power Clean ( Low, mid, high) + 1 Jerk Increase in weight. 3RDs 21 Sit Up 14 Hollow Rocks 7 Strict HSPU 2RDs 20 Hang Power Cleans 115/85 10 BMU (20 Pull Up + 10 Dips) 1RD 50/35 Cal AAB
Strength/Skill: Back squats – warmup w/ 3×5 increasing weight, then complete 1×5 @75%, 1×3 @85%, 1×1 @95% WOD 50-40-30-20-10 Situps Lunges D.U’s 5 HSPU
From Wednesday July 11th-Monday July 16th there will be a 4 P.M. class. Strength/Skill – Bench Press 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds Record total time from start to finish. The standard is a full one minute rest