Monday, 10-31-11
Check out the youngest CrossFitter!!!!
Skill/Strength – Box Squats 5-5-4-3-2
21-15-9
Ring Push-ups
Pull-ups
Box Jump 30/24
CrossFit Kryptonite
Check out the youngest CrossFitter!!!!
Skill/Strength – Box Squats 5-5-4-3-2
21-15-9
Ring Push-ups
Pull-ups
Box Jump 30/24
CrossFit Kryptonite
From Wednesday July 11th Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Power Snatch 3-3-3-3-3 TnG(Touch and Go) “SQT” Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there…
“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 Front Squats 75/60 U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in…
For Reps: 5 Min AMRAP 4 HSPU 8 KBS 53/35 12 GHD/ Weighted S/U 40/25…weight stays attached to collar bone. *Rest 2 Min* 5 Min AMRAP 4 KBS 8 GHD/Weighted S/U 12 HSPU *Rest 2 Min* 5Min AMRAP 4 GHD/Weighted S/U 8 HSPU 12 KBS *EACH AMRAP SCORED SEPARATE* SKILL WORK AFTER D/U, Pistols
Strength/Skill: Beep Test 15 min cap: 30-20-10 Wall Balls D/U’s 21-15-9 KB Swings 53/35 Hand Release Push Ups 12-10-8-6-4-2 T2B Lunges with KB 53/35
Warm up: 3Rds at easy pace 10 BB Power Snatch 10 BB Push Press 5 Ring row 6RFT 10 HSPU 2:1 15 Power Snatch 75/55 10 Ring Row 15 Push Press 75/55 20/15 Cal Row
15 min to work on Muscle Ups 15-12-9 Row For Calories Wall Balls rest 3 min 12-9-6 Burpee Box Jumps Wall Balls rest 3 min 9-6-3 M/U Wall Balls