Saturday, 11-5-11 *
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Skill/Strength – Rope Climb – BRING SOCKS
3 min. A.M.R.A.P. x 5
3 Hang Power Cleans 135/95
6 Push-ups (Hand Release)
9 Squats
Rest 1 min between rounds
CrossFit Kryptonite
Skill/Strength – Rope Climb – BRING SOCKS
3 min. A.M.R.A.P. x 5
3 Hang Power Cleans 135/95
6 Push-ups (Hand Release)
9 Squats
Rest 1 min between rounds
CrossFit Kryptonite
Surprise!!!!!!! Come in and get it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Shoulder Press 5 R.F.T. 50′ – 45lb Barbell O.H. Walking Lunges (Knee gently kisses ground) 21 – Burpees WOD is outside. Bring long pants/knee pads and gloves if you are scared of…
Strength/Skill – Deadlifts. 15 mins to find a 3 RM 4 minute AMRAP (for reps, not rounds) 6 thrusters (95/65#) 3 over the bar burpees rest 1 minute 4 minute AMRAP (for reps, not rounds) 6 over the bar burpees 3 thrusters (95/65#)
Strength: Deadlifts 5X5 @70. Re-grip at bottom of each rep. “GI Jane” 100 Burpee pull-ups
W.O.D. 8 min AMRAP 10 wall balls (20/14) 10 Knees 2 Elbows Rest 2 min 8 min AMRAP 1 rope climb (3 to 1 ascents) 30 double unders (3 to 1) Rest 2 min. 8 min. AMRAP 10 Goblet Squats(55/35) 10 Goblet Lunges Score total rounds.
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Skills Practice, Practice, Practice…. (If you plan on doing rope climbs, bring shin protection) 10 min AMRAP 3 KBS 70/53 2 HSPU 1 Deadlift 315/225