Monday, 1-27-20

For time: 225 pound Deadlift, 21 reps 200m sandbag run 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 200m sandbag run 135 pound Push press, 15 reps 225 pound Deadlift, 9 reps 200m sandbag run 135 pound Push press, 9 reps Scaling of weight according to strength will be provided

Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go…

SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 CONGRATULATIONS BOBBY C. !!!!!!!!!! BOB PAST HIS LEVEL…

Work up to 80% of 1RM Clean then .. EMOM for 6 min- 1 Power Clean + 1 Squat Clean @ 80% 3 Rounds: 10 TGU’s 53/35 10 Power Cleans 135/95 10 Box jumps Directly into… 21 – 15 – 9 Kettlebell Swings 70/53 1 Arm DB Snatches 50/35

Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever.   Warm up 3RDs 100m Run 10 BB Snatch grip deadlifts 10 Wall…

Strength: 11 Min EMOM Min 1,2,3- 5 Strict Press Min 4,5,6- 3 Push Press Min 7,8,9,10- 1 Push Jerk (heavy) *start @ 60% 1rm Strict press and build* 15 Min to build to a heavy single Sq. Snatch 8 Min AMRAP 5 DB Power Cleans 45/30 10 Weighted Walking Lunges 45/30