Saturday, 3-23-13
CrossFit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
CrossFit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
“15 min to play with the Stones U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents,…
Strength: Backsquat 10@65% 10@70% 10@75% 3RFT 400m run/500m row 12 deadlifts 225/185 24 wall balls 20/14 Scale as needed.
The Gym is closed today. Anyone interested in running a 5K for a good cause, we will be running the Stan Wong Race. Wear your Kryptonite shirt. The Challenge class is still on!!!
W.O.D. 3 R.F.T. 21 Front Squats 95/65 40′ Handstand walk 40 Ab mat Sit ups 40′ Handstand walk Thank you to Bobby C., Paul M., Heather S., Bob G. for participating in Stan Wong 5K on Saturday. Congratulations to Deb B., Tim H., Brittany D. and Mark V. for placing 1st, 2nd, 3rd and 3rd…
Strength: Snatch Balance 6X3 Snatch Grip Deadlift 6X3 EMOM X6 3 Power Snatches 70-80% 50 Calorie Row 40 Deadlifts 135/95 30 Box Jumps 24″/20″ 20 Floor Presses 135/95 10 Thrusters 135/95
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 Strength: Push Press Build to a Heavy Single…