Hi everyone,
I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials.
Thanks
30 D/Us
10 HSPU
15 Cal Row
50 Air Squats
30 D/U’s
40 Burpees
15 Cal Row
50 Sit-ups
30 D/U’s
40 burpees
15 Cal Row
50 Air Squats
30 D/U’s
10 HSPU
15 Cal Row
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total
Strength/Skill – Push Press 5-5-3-2-1 7 min A.M.R.A.P. 5 – Power Snatches 95/25 10 – Ab -Mat S/U’s 15 – K.B.Swings 70/53 Rest one min. 7min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats (Everybody will have a medicine ball)
STAY TUNED FOR DELAYED OPENING. Back Squat 5×5 @ 50-60% of 1 RM Teams of 3 24 min AMRAP 120 Wall Balls 20/14 30 Power clean 185/125 90 AAB Cal 60 Power Snatch 155/105 60 Cal Row 90 Thruster 135/95
Strength/Skill – Double Unders 10-9-8-7-6-5-4-3-2-1 Turkish Get-Ups 1 Rope Ascent (Scalability will be provided by Coach Mariana) BRING YOUR TUBE SOCKS
Bring a deck of cards this Saturday!! Strength: Weighted Pull Ups/ Strict Pull Ups/ Neg. Pull Ups 6X3 Increasing weight Partner WOD 5 Rounds 21 Pushups- Partner holds Elbow Plank. 7 Back Squats 135/95- Partner holds bottom of squat 5 Hang Power Snatch 135/95 – Partner does Handstand hold
Reminder: no yoga tonight. Strength/Skill -Deadlift 5×5 Do not go over 80% of 1 RM 5 min. A.M.R.A.P. 5 C2B Chin-ups 10 Push Jerks 135/95 115/75 95/65 Rest 2 mins 10 min A.M.R.A.P. 3 Power Cleans 205/155 185/125 155/95 20 D/U’s