This past weekend Krypto members Katie B., Ryan M., Matt P., Jessie D., and Phil A. competed in “The Summer Classic” in Philadelphia Pa. This was Katie’s second competition and Phil. Jessie, Matt and Ryans first. They were all AWESOME and they found out what is hard to explain…..how much fun it was to get together with fellow Crossfitters and throw down!!!!!! It was great watching you all!!!! Congratulations!!!
Strength/Skill – OHS
3 RFT
100 D/U’s
30 OHS 45/30
21 Pull Ups
Strength:Deadlift 5-5-5-5-5 3 RFT 15 Deadlifts 225/155 15 Bar facing burpees
Christmas Party is Dec 16th. please sign up at the front desk. strength: 2 Hang Power Clean + 1 Squat Clean 5 sets start @50% Sq. Clean 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets start @ 70% Split Jerk 10 Min AMRAP 14 Back Sq. 135/95 12 Pull up…
“The incredible efforts extended in the pursuit of ‘points’ suggests an indispensable tool for the forging of men.” – Coach Glassman Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Front Squat The infamous “FRAN” 21-15-9 Thrusters 95/65 Pullups Cool Down (By Choice)- Tabata…
Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Scale: Dirty 30
Warm up 3 RDs 25 D/U 10 KBS 10 Box Step Ups For reps- 8 min AMRAP 50 D/U 2:1 40 Sit-Up rest 6 min 8 min AMRAP 12 Box Jumps 24″/20″ 10 Deadlifts 225/155 8 Lat Burpee Over Bar rest 6 min 8 min AMRAP 10 Alt. DB Snatch 50/35 5 Right Arm DB…
Deadlifts 5 X 10 @ 60% For Time: 4 rds- 10 Power Clean 135/95 10 HSPU 3 rds- 20 Wall ball 15 KBS 53/35 2rds- 7 Power Snatch 135/95 12 Box Jump 24″/20″ *Scale as needed*