Saturday, 3-9-19
19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50-lb. dumbbell, 24-in. box
Time cap: 10 minutes
19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50-lb. dumbbell, 24-in. box
Time cap: 10 minutes
PARTNER WOD SATURDAY Strength/Skill – Snatch grip halting deadlifts 2-2-2-2-2 20 up and over box jumps 24/20… ….then 15-12-9-6-3 toes to bar 6-5-4-3-2 wall climbs
Strength: Find your max for the following complex: 1 Strict Press + 2 Push presses +1 Push jerk 14 min AMRAP 50 Wall Balls 20/14 25 T2B 50 Power Cleans 95/65
Deadlifts; 10 @ 55% 10 @ 65% 8 @ 75% 6 2@ 80% 4 @ 85% 2 @ 90% 16 min AMRAP 10 Floor Press 20 Weighted Sit-Ups 10 SDHP 20 Hip Extensions/ Good Mornings
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in. *****July 4th hours: 8,9 and 10am only!!! We are starting a 6 week CrossFit weightlifting program beginning Monday. Please see…
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! 30 min EMOM 5 OHS 95/65 3 Power Cleans 155/115 1 Deadlift 225/185