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
“I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength…
5 RFT 1 Rope Climb 8 Deadlifts (95#/135#) 6 Hang Power Cleans (95#/135#) 8 TGU”S 53/35 6 Man Makers 45/25
32 Min EMOM Min1- 6 Power Cleans 155/105 Min 2- 10 Back Squats Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″ Min 4- 20 D/u’s + 5 Pull Ups
Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. Strength- Work Up to 80% of 1 RM deadlift WOD- 24 Min EMOM Min 1: 4 Deadlifts at…
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – Front Squat 5 x 3 3 R.F.T. 22 Kettlebell swings (2 pood) 22 Box jump 24/20 inch box Run 400 meters 22 Burpees 22 Wall ball shots (20/14 pound ball)
WOD: For time, team of 4: 100m Wheelbarrow (partner assisted) Bring Gloves. 100 Chest to Bar Pullups 100 Box jump-overs (24”/20″) 100 Shoulder to Overhead (135/95) 100 Toes to Rings At the same time: Row a 4k 25 Minute Time Limit Two athletes can be moving at the same time, however, one athlete must be…