Monday 11-14-16
Strength:
Front Squat
4X6 @ 70%
20 minute AMRAP
25 wall balls (20/14#)
25 D.U.s
25 box jumps (24/20″)
25 K2E
25 pull-ups
25 jump over the bar
25 cleans (135/95#)
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15min to complete: 3×8 Elevator Dips 3×10 Glute Bridge Floor Press 3×12 Diamond Push Ups 30 Good Mornings 45/35 30 Toes to Bar 30 Reverse Lunges – Front Rack 135/95 30 Good Mornings 30 Reverse Lunges 30 Toes to Bar 30 Good Mornings
Friday, 10-12-12
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PARTNER WOD TOMORROW !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – High Bar Back Squat (See Video) 75% of 1RM 5-5-5 3 min. AMRAP x 5 3 TGU’s 53/35 6 Weighted D.B.Step-ups 24/20 Rest 1 min
Wednesday, 2-6-19
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Every 1:30 for 7 sets (10:30min) 1 Power snatch + 1 Sq. Snatch + 2 OHS Build to a heavy complex AMRAP 20: 75 Wallballs (20/14) 60 Box Jump Overs 24/20 45/30 Cal Row 30 T2B 15 Ring Muscle-Ups (30 Pull Up + 20 Dips, 45 Ring Row + 20 Dips)
Tuesday, 3-6-12
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BRING APPROPRIATE ATTIRE FOR OUTDOOR RUN Iceland Annie does Open WOD 12.2 Strength/Skill – Split Jerk 3 RFT 5- Split Jerks 185/135 20-Backwards Walking Lunges 400m- Run
Friday, 1-18-13
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CrossFit Kids has arrived! Do you want your child to be a Kryponite Kid?? E-mail Coach Katie at [email protected] or come down to the gym Saturday 1/19 from 8-10am for more information and to sign up. 3-6 years 6-6:30pm on Tuesday 10-10:30am on Sunday 7-10 years 6:30-7pm on Tuesday 10:30-11:00am on Sunday 11-14 years 3:15-4pm…
Thursday, 4-16-15
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Strength: C&J 6 singles @85% 20 min AMRAP: 4 Ring Dips 6 s2oh 115/85 8 Pistols