Monday, 3/28/11
Strength-Thrusters – 3-3-3-3
W.O.D. – 3 R.F.T.
200 m Plate Carry
20 Box Jumps 24″
20 KB Swings 1.5/1.0
20 Thrusters 45/35
40 D.U.’s
Strength-Thrusters – 3-3-3-3
W.O.D. – 3 R.F.T.
200 m Plate Carry
20 Box Jumps 24″
20 KB Swings 1.5/1.0
20 Thrusters 45/35
40 D.U.’s
I’m installing a hand dryer next week. Please bring a sweat towel, there will be no more paper towels….saving trees!!! Perform a set every 5 minutes for 25 minutes (5 sets) 1 minute max Handstand Pushups 20 Pistols 100m Sprint
There will be no classes Saturday! Be safe!!! Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip) For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders.
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – Thrusters Rotating 5 min AMRAP between three different stations: Station 1 – Row 150m 5 Thrusters 135/95 Station 2 – 8 Pull-ups 4 H.S.P.U.’S Station 3 -10 K.B. Power…
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill -Hang Snatch 3-3-3 Snatch 1-1-1 21,15,9 rep rounds for time: Snatch – 80% of 1 RM Chin ups COVP (Chin over vertical plane)
Strength: Snatches 7×1 @75% Light weight and fast Power Clean + Split Jerk 1+1 @ 75, 80% 1+1 @ 85% X3 “Heavy Diane” 21-15-9 Deadlift 275/185 HSPU
Strength/Skill – O.H. Squat 5 x 5 Nasty Girls V2 3 rounds for time of: 50 one-legged squats, alternating Left and Right 7 muscle-ups (Pull-ups/Dips 3:1) 175-lb. hang power cleans, 10 reps