Saturday, 12-2-17
Kryptonite Catalog coming out next week.
Christmas Party is Dec 16th. please sign up at the front desk.
40 RFT:
6 Pistols
4 DB Step Ups 45/30
1 Wall Climb
Kryptonite Catalog coming out next week.
Christmas Party is Dec 16th. please sign up at the front desk.
40 RFT:
6 Pistols
4 DB Step Ups 45/30
1 Wall Climb
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more…
10 Min EMOM 1 OHS 70-75% of 1RM Every 90 sec for 6 sets 1 OHS 80-100% “Squatting Isabel” For time: 30 Squat Snatches 135/95
NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY
Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps
There are rope ascents in the warm up. Bring socks. Strength/Skill -3 Push Press + 2 Push Jerk x 3 10 Rounds for time: 5 Push Jerk (155/113) 3 Muscle-ups 100m run 50 m forwards 50 m backwards
HAPPY THANKSGIVING!! GYM CLOSED. TODAY I AM THANKFUL FOR ALL OF YOU!!!!