Monday, 2-13-16
Strength:
Pause Back Squat (3 sec Pause at the bottom)
6X3 Increasing weight
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats 135/95
20 Box Jumps (24″/20″)
Strength:
Pause Back Squat (3 sec Pause at the bottom)
6X3 Increasing weight
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats 135/95
20 Box Jumps (24″/20″)
STRENGTH: DEADLIFT 7X1 15 MINUTE AMRAP: 5 POWER CLEANS 7 RING PUSH UPS 9 WALL BALLS
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Breaking the mental barrier – By Josh…
Happy Thanksgiving Eve !!!!! Skill: Snatch balance W.O.D 3 rounds for time of: 10 Overhead Squats 10 Good Mornings 10 Sit-ups 10 Push-ups 10 Pull-ups Cool Down: Tabata squats ( Sorry, tomorrow could be a little dangerous at the dinner table. )
Strength/Skill: 50 reps of any gymnastic movement ( C2B, T2B, MU…) 30 min EMOM Min 1: 10 DB Push Presses 35/25 Min 2: 40 sec Row Min 3: 10 Wall Balls 20/14
Strength/Skill – Snatch High Pulls 5 x 3 TnG “Christine” Three rounds for time: Row 500m 12 Deadlifts, bodyweight 21 Box jumps, 20″