“The incredible efforts extended in the pursuit of ‘points’ suggests an indispensable tool for the forging of men.”
– Coach Glassman
Holiday hours – Friday 12/23/11-No PM Classes.
Saturday 12/24/11 Christmas Eve – 8 am only.
PARTNER WOD SATURDAY
Strength/Skill – Front Squat
The infamous “FRAN”
21-15-9
Thrusters 95/65
Pullups
Cool Down (By Choice)- Tabata Squats)
Strength/Skill – Weighted Push-ups 5 x 3 6 .R.F.T. Front rack barbell reverse lunges; 12 alternating steps 115/85 20 unbroken KBS 53/35 pood Run 200m rest 1:00 mins.
Strength/ Skill: Snatch Balance + 2 OHS x 6 Build to heavy Complex Snatch Grip Deadlift- 5×3 Increase weight each set. Start @ 90% 1RM Snatch 4 Min AMRAP – 12 KBS 70/53 8 HSPU 4 Power Clean 75/55 *rest 2 min * 4 Min AMRAP – 12 Power Clean 75/55 8 KBS 70/53 4…
W.O.O.O.D. – it is not a typo, it is a long one!! 21-15-9: Squats Hand release push ups Wall ball (14#/20#) 9-15-21: KB swings (35#/53#) Pull ups 45: Squat thrusts Ab Mat sit ups Our Squat Thrusts will be a little faster than the demos.
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Snatch – 80%x2, 85%x2, 90%x2x2 Snatch Pull – 110%x2, 115%x2, 120%x2x2 4 RFT 3 Hang Snatch (High Hang)155/103 6 Strict HSPU 9 Deadlifts 155/103 200 M Row
” The Aftermath” Push jerk: 5-5-5-5-5 Please note on Tuesday, November 30th, the last class will be 6 p.m. “Diane” 21-15-9 reps of: Deadlift 225/185 155/125 115/85 Handstand push-ups or variations Cool down: Tabata double unders Please note on Tuesday, November 30th, the last class will be 6 p.m.