Saturday, 5/28/11
We will be opened regular morning hours ( 6 a.m. – 11 a.m.) on Memorial Day. There are no evening classes.
Running “Annie”
50-40-30-20-10
Sit-ups
Double Unders
Run 200m after round of reps.
We will be opened regular morning hours ( 6 a.m. – 11 a.m.) on Memorial Day. There are no evening classes.
Running “Annie”
50-40-30-20-10
Sit-ups
Double Unders
Run 200m after round of reps.
Skill – Strength – stiff legged deadlifts 4 x 6 @ 70% “OMG Let’s Do ‘Abs!’” AMRAP 20 Minutes 10 reverse crunches with med ball 20 Sit-ups 5 Squat Cleans – 185/135 200m Meter Run
Partner WOD – 250 D/U’s 200 Push Presses 75/45 150 Sledge Hammer Swings 100 Pull-ups 50 Tire Flips (as a team) One partner runs 400m while the other works. Proper attire if cold.
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! Strength/Skill: Snatches every 1:30 for 15 min 3@60% 3@60% 3@65% 3@65% 3@70% 2@75% 1@80% 1@85% 1@85%+ 1@85%+ Please know your numbers before you come in. Partner WOD: One partner will work at a time. Partner #1 will complete the full…
5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – Thrusters Rotating 5 min AMRAP between three different stations: Station 1 – Row 150m 5 Thrusters 135/95 Station 2 – 8 Pull-ups 4 H.S.P.U.’S Station 3 -10 K.B. Power…
We will be closed Sunday. Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is tonight at 6PM. Buy in: 200 D/U 3:1 …then… 25 Back Squats 135/95 20 Burpee over bar 25 Deadlifts 135/95 20 Burpee over bar 25 Thrusters 135/95 20 Burpee over Bar 25 Deadlifts 20…