Strength/Skill – Deadlift 15 mins. to find 2 RM
7 Minute Ladder
2 Front Rack Dumbbell Lunges – 45/35
2 Dumbbell Shoulder to Overhead – 45/35
*Up by two’s for 7 Minutes*
WOD Teams of 3 complete 1 Mile Run (as a team, cannot start movements till all 3 are back) 5 RFT – ( each person must complete 1 rep of each movement) 15 Burpee 25 Push Up 25 Sit Ups 25 t2b 25 Pull Ups 100 D/U
June 6th, Relay For Life of Center Moriches. The gym will be closed. We will be meeting on the track in CM. We will be doing a Track WOD every hour. There will be a sign up sheet at the front desk. Strength: 2 Hang snatches every 90 sec. Starting @ 60% and increasing…
5×5 Weighted Push up For time: 60 Toes to bar 50 Overhead squats (95/65lbs) 40 Box jump overs (24”/20”box) 30 Thrusters, (95/65 lbs) 20 Power cleans (95/65 lbs) 10 Burpee muscle-ups *25 Min Cap*
As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back for certain reasons. This includes what…
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…
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. 10 min EMOM Even – 5 Hang Power Cleans 155/105 Odd – 10 Slam Balls 30/20 3 RFT 20 Wall Ball 20/14 20 SDHP 95/65 20 Box Jump Overs 24″/20″ 20 Thruster 95/65 60 D/U 3:1…