Monday, 10-14-13

“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20 30 Wall Balls 20/14

Amanda and Katie rocketing out of the Squat Clean!!!! Annie blasting her Squat Cleans!!!!! Team W.O.D.-With partner, perform the following 100 – KB Swings 100 – Pull-ups 100 – Thrusters 45/30 (bar) 100 – K2E One partner performs ten burpees, while the other completes above tasks.

Athletes report to gym at 6PM for Open Judging. WORKOUT 16.4 Rx’d Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups (scaled HR push ups, masters push presses) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155…

Strength – Push Jerk 3-3-3-3-3 W.O.D. – For Time: Max unbroken reps, G2O (ground to overhead) 50% of body weight… then with in one minute: 10 R.F.T. – 3 H.S.P.U.’s / 6 negatives 6 S.D.H.P.- 75/55 9 SQUATS ….. then with in one minute…. Max unbroken reps, G2O (ground to overhead) 50% of body weight…

Getting Ready for the Open…… Games open WOD 14.1 10 min AMRAP 30 D/u’s 15 Power Snatches 75/55   Strength: Deadlifts: 10 reps @ 50% 10 reps @ 60% 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% of 1RM…..rest 2 min between sets.       :

  Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM.   12 min EMOM Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 64% of 1RM Front Squat For Both Lifts 5 RFT 21 Push Press 75/55 18 Push Up 15 T2B…