Saturday, 10-21-17
For time :
1000m Run
100 D/U
800m Run
80 Hollow Rocks
600m Run
60 DB Step Up & Overs 24/20, 35/20
400m Run
40 Push Up
200m Run
20 Man Makers 35/20
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Monday, 5-15-17
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Murph is Saturday, May 27. Please sign up for BBQ. Strength: Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 15 min AMRAP 10 Hang power cleans (135#/95#) 20 Wall Balls 20/14 30 Mountain Climbers 40 Sit Ups
Tuesday, 7/12/11
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Strength – Clean and Jerk 21-15-9-3 Turkish get ups 53/35 KB Swings
Saturday, 1-26-19
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3RFT – 40 D/U 2:1 20 Alt. Pistols (30 Assisted, 50 Air Squats) 40 D/U 20 T2B (30 Scaled) 40 D/U 20 KBS 70/53 *30 min Cap*
Tuesday, 6-12-12
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Strength/Skill – OH Squats 2-2-2-2-2-2 3 R.F.T. 30 D/U’s (4:1) 20 Bar Hop (Take off & land w/ BOTH feet) Box Jumps Forwards & Backwards 10 OH Squats 135/95
Tuesday 8-25-15
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20 RFT: 3 Clean and Jerk 185/125 6 burpees to target 9 Wall Ball 20/14 40 Min Cap *Scale as needed*
Saturday, 10-3-15
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Matt’s Birthday celebration at Brewology tonight. Between 7:30 and 8PM. Congrats to our 3 athletes; Janel, Marcus and Matt for showing Long Island what Kryptoniters are made of!!! For Time: 1000m Row 25 Box Jumps (30″ / 24″) 25 Thrusters (125# / 85#) 25 Burpee Chest to Bar Pull-ups 25 Power Cleans (170# / 120#)…