Saturday, 4-20-13

Please make note of change for Saturday’s hours: We will only have an 8AM class, as we will be running the 5K Stan Wong Race in East Moriches. Anyone wanting to run/walk,  please register @ stanwongfoundation.org, and let us know. We will provide you with a free Crossfit T-shirt to wear!! Congratulations to Debbie for coming in first place…

No 5am class. CM delayed start. With running clock: 0:00-10:00 3 rd 4 Power Clean 155/115 4 Front Squat 4 Shoulder to Overhead 10:00-25:00 2 rd 100 D/U 40 Sit Up 30 OHS 115/85 40 Sit up 100 D/U 25:00-35:00 AMRAP 5 DB Thruster 35/25 5 KBS 70/53 10 DB Snatch 35/25

Click on Pic!! 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

As of next week 5am classes will be Tuesday and Wednesday. No Friday 5 am classes.   Warm up: 3rd at east pace 7 BB Deadlift 7 BB Clean High Pull 7 Front Squat 3 Jumping Sq. E2MOM for 12 min 1 High Hang Sq. Clean + 1 Above Knee Hang Sq. Clean + 1…

CONGRATULATIONS TO CROSSFIT KRYPTONITE MEMBER ANGELICA FUCCILLO ON HER SIGNING TO ATTEND AND PLAY PLAY DIVISION 1 LACROSSE AT FRESNO STATE!!!!! SWEEEEEEEEEEEEEET!!!!!!!!!!!!!!! Skill/Strength – Hang Power Snatch 5 R.F.T. – You have 90 secs.to perform: 5 Power Snatches 2/3 of 1 RM… …with remaining time as many muscle ups as possible. 90 sec. rest CrossFit…

Partner WOD   25m AMRAP Buy in run 800m (both Athletes run) 10 Power Cleans 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees.