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Friday, 10/31/14
15 min AMRAP 10 HSPU 10 M/U 10 Thrusters 95/65 Strength/Skill: 15 min to find your 1RM Deadlift 10 min EMOM odd 5 Deadlifts @ 70% even 5 Weighted Dips
Saturday, 2-15-14
Weighted D.B. Ab-Mat S/U’s 30 reps (Chin should be in constant contact with D.B. handle) 155/115 pound Squat clean, 15 reps Weighted D.B. Ab-Mat S/U’s 24 reps 155/115 pound Squat clean, 12 reps Weighted D.B. Ab-Mat S/U’s 18 reps 155/115 pound Squat clean, 9 reps Weighted D.B. Ab-Mat S/U’s 12 reps 155/115 pound Squat clean,…
Friday, 6-4-16
Strength: Deadlifts 10 @ 55% 10 @ 65% 8 @ 75% 4 @ 85% 2 @ 95% For time: 150 Step-ups on a 20″/18″box Men use 25 pound dumbbells Women use 15 pound dumbbells Be sure to alternate legs on the up & down No hook grip on the dumbbells Try to use the muscle…
Thursday, 11-10-11
HAPPY BIRTHDAY TO OUR MEMBER KRISTIN!!!!!!!!!!!!! Strength/Skill – Thruster “Nasty Girls” 3 rounds for time: 50 Squats 7 Muscle-ups 10 Hang power cleans (135 / 95 lbs) Scaling will be provided by Coach Click on your pic!! CrossFit Kryptonite
Monday, 4-14-14
Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – Complex – Shoulder Press-Push Press-Jerk (Power or Split) x 5 In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high-pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb….
Wednesday, 6-20-12
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Snatch High Pull – 3×3 Snatch Balance – 3×3 For…