Monday, 10-28-19
9 Min EMOM
Min 1- 15 Banded Woodchopper ea Side
Min 2- 25 Med Ball Twists
Min 3 – 20 V-Sit w Alternating Single Arm Slam Ball Hold
3 rounds
30/21 Calorie Assault Bike
30 Wall Balls 20/14
30 Burpees
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Thursday 10-15-15
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Join us on Saturday, Oct. 17th, for a Snatch Seminar at CrossFit Kryptonite !! Work with USAW certified coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance. Strength – Back Squat 10×3 @70% (3 Tall Box Jumps after each…
Wednesday, 1-15-20
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Please Clean your shoes! 2 Min Tababtas Heel Taps Hollow Rock T2B Sit Ups For max reps: 6 minutes of D/U’s 5 minutes of Box Jumps 4 minutes of Power Snatches 75/55 3 minutes of OHS 2 minutes of Hang Power Cleans 1 minute of Thrusters
Thursday, 2-14-12
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Strength/Skill – S.D.H.P. – 5-5-5-5 TnG 10 R.F.T. 3 Snatch Grip Deadlift (95#/65#) 3 Hang Power Snatch 3 Overhead Squat
Tuesday, 1-1-12
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HAPPY NEW YEAR TO FAMILY AND FRIENDS !!!
Monday, 9-7-15
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8 and 9 AM classes only today. Strength: Weighted Push-ups 5X5 “Fight Gone Bad!” Three rounds of: 1 min on each station Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)
Thursday, 8-23-18
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Warm up 3 RDs 10 Ring Row 10 Sit Up 5 Push up 100m Run 30 Min EMOM 6 Pull Up 6 t2b 50′ Farmers Carry 35/20