Saturday, 2-8-14
100 double unders
90 air squats
80 pushups
70 KBS
60 KB SDHP
50 box jumps
40 T2B
30 cleans
20
10 snatches
40 min CAP
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Friday, 11-25-11
Byadmin
Friday 6,7& 8am only no PM Classes Partner WOD Partner WOD Partner WOD Skill/Strength – Bent Over Rows 8-8-8-8 In teams of 2 : Alternate work and rest 30 min AMRAP 20 Hang Power Cleans 95/65 40 Double Unders CrossFit Kryptonite
Tuesday, 10-9-12
Byadmin
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 3 Position Snatch Grip High Pulls 5 Sets 80% of 1 RM 12 min AMRAP 5 ground to overhead (135#/95#) 10 floor wipers (135#/95#) 15 lateral bar jumps
Tuesday, 12-31-19
Byadmin
8 and 9 am today. Closed tomorrow. Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Power Cleans 95/65 40 M/U (40 C2b + 40 Dips) 20 AAB
Wednesday, 2/16/2011
Byadmin
Skill – High Pulls W.O.D: Tabata Ab-Mat Sit-ups 2 min rest Alternating Tabata Burpees, Kettlebell Swings 2 min rest Bottom To Bottom Tabata Squats
Saturday, July 7 2012
Byadmin
5 Barbell Complexes for time: 5 Front Rack Lunges – 83/125 5 Shoulder to Overhead – 83/125 9 Back Squats – 83/125 *10 Minute Cut-off* *Each full round is 1 barbell complex. So, essentially, you must complete 5 rounds of this workout. However, a complex means that the movements/the entire round must be done without…
Monday, 9-23-15
Byadmin
Strength: 5×5 deadlifts 75% Regrip every time Every 7min for 28min: Complete- 800m run 10 push up 10 pull up