Monday, 11-9-15
Don’t forget to pre order your Kryptonite gear!!
Strength:
Back squat
1×8 @65%
1×8 @70%
1×8 @75%
Wod
Cindy
20mim amrap
5 pull up
10 push up
15 air squat
Don’t forget to pre order your Kryptonite gear!!
Strength:
Back squat
1×8 @65%
1×8 @70%
1×8 @75%
Wod
Cindy
20mim amrap
5 pull up
10 push up
15 air squat
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
Strength: 15 Min to establish Heavy Single Front Squat WOD: 10 Min AMRAP 5 Walk Out, Walk In push ups 6 DB 25/15 Box Step up and overs 24″/20″ Rest 2 Min 3 Min AMRAP D/U’s
Warm up: 2RD at easy pace 10 BB Power Sntach 5 Behind the Snatch Grip Push Press 5 BB OHS 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 60% of 1RM Min 3 & 4 – 3 Power Snatches @ 70% Min 5 & 6 – 2 Power Snatches @ 75%…
1. Track Session 3x400m, on the 3 minute – attempt to hold the same pace for all three sets. 2. 4 RFT: 20 Burpees 30 KBS, 70/53 40 Sit ups 50 Squats Rest Exactly 2 minutes between rounds. 3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX
GYM IS CLOSED THIS MORNING. I WILL CALL THE AFTERNOON BY 3PM. STAY WARM AND BE SAFE. FOR THOSE OF YOU WHO REALLY WANT A WORKOUT, I HAVE EXTRA SHOVELS AT MY HOUSE…;)
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 HERO WOD SATURDAY!!! We will be doing a fundraiser for our Veterans, Boots on the Ground NY, this month. Part of the fundraiser will include several Hero WODS. I am asking anyone who participates in…