Monday, 2-29-16

Byadmin

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 a yoga mat.

Fridays we will OPEN GYM. You are free to do the Game’s WOD or a workout of your choice. Friday nights we will be judging game’s athletes.

Strength: Snatch grip Deadlift 6×3 @ 100% of 1rm Snatch
Hang Power Snatch 4×3 @70% of 1rm Snatch

15 min AMRAP:

1 Wall Climb
3 Front Squats 135/95
15 DU (scale Tuck Jumps)
2 Wall Climbs
6 Front squats
30 DU
etc…

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Saturday, 12-23-17

Byadmin

We are closed Christmas Day! 12 Days of Christmas 1- Sq. Clean 185/125 2- Bar facing Burpee 3- Deadlift 185/125 4- DB Power Clean 45/30 5- DB Push Press 45/30 6- Alt. DB Snatch 45/30 7- Pull Up 8- Alt. Pistols 9- Walking Lunge 10- HR Push Up 11- Bar Hops 12- Burpee Wall Ball…

Tuesday 9-1-15

Byadmin

EMOMx10 Odd: 20/15 Cals Even: 10 DB Strict Press 45/35 Every :45 x 3 – 10 Strict Pull Ups, Rest 2 Min Every :45 x 3 – 15 Pull Ups Rest 2 Min Every :45 x 3 – 10 C2B 2 Rounds For Time: 10 DB Snatch Right Arm 70/50 50 Double Unders 10 DB…

Monday, 11-27-17

Byadmin

Christmas Party is Dec 16th. please sign up at the front desk. With a continuously running clock: For time: 21 Deadlifts 225/155 200′ Shuttle run(50′ out & back, x2) 15 Deadlifts 200′ Shuttle run 9 Deadlifts 200′ Shuttle run Rest 5 minutes & repeat, but: Change Deadlift to Thruster 95/65 Rest 5 minutes & repeat,…