Monday, 5/23/11
Strength – Thrusters 5×5
W.O.D. – 5 R.F.T.
16 D.B. Split Landings
21 Hollow Rocks
26 Medicine Ball Cleans
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Tuesday, 2-21-17
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NO 5AM THIS WEEK! Strength: Snatches: 5×3 TnG increasing weight. Climbing Ladder for 12 Minutes 3 Power Snatches, 3 OHS 6 Power Snatches, 6 OHS 9 Power Snatches, 9 OHS 12 Power Snatches, 12 OHS….. Rx – 135 / 95
Friday, 11-4-11
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Skill/Strength – Front Squat For Time – Squat Clean Thruster 95/65 10,9,8,7,6,5,4,3,2,1 30/ D/U’s CrossFit Kryptonite
Wednesday, 1-2-19
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with a 35 min running clock – 0:00 – 10:00 1 RM Sq. Clean 10:00 – 25:00 AMRAP 50 D/U 3:1 25 Air Squats 25 Hollow Rocks 25 Air Squats 50 D/U 25:00 – 35:00 1 RM Sq. Clean *Score is total reps and heaviest weight*
Friday, 10-28-11
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Skill – See Whiteboard at Gym 4 R.F.T. 1 Rope Ascent – BRING SOCKS 5 Clusters 95/65 10 Inverted Burpees 15 K.2.E 200 m Run 1 Cluster = 1 Power Snatch, 1 Back Squat, 1 BHN Split Jerk, 2 O.H. Walking Lunges Saturday is the partner WOD.…..did you put your partner on lay-a-way???? CrossFit Kryptonite…
Tuesday, 2-18-14
Byadmin
NO 5 A.M. CLASS TODAY 6 A.M. AND 7 A.M. CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep New open gym hours – Tuesdays& Thursdays 7 P.M. and Saturdays @ 10:00 A.M. We realize some members want to work on their weakness or different programming for their individual needs. All…