Saturday, 6-22-19
In Teams of 3:
800m Bag Run (7 tubes/5 tubes)
75 Box Jump Overs 24″/20″
50 Power Clean and Jerks 155/105
15 Rope Climbs 3:1
50 Power Clean and Jerks
75 Box Jump Overs
800m Bag Run
*35min Cap*
In Teams of 3:
800m Bag Run (7 tubes/5 tubes)
75 Box Jump Overs 24″/20″
50 Power Clean and Jerks 155/105
15 Rope Climbs 3:1
50 Power Clean and Jerks
75 Box Jump Overs
800m Bag Run
*35min Cap*
Christmas party Dec 17, pleas sign up at front desk! Strength: back squats 6×5 @ 75-85% 4 Rounds: 21 Wallballs (20/14#) 18 Kettlebell Swings (53/35#) 15 Burpees 12 C2B Pull-ups
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 Min EMOM Min 1- 30 Toe Taps Min 2- 20 K2E in V-sit Min 3- 20 Hollow Rock 3 RDS 50 D/Us 21 T2B 50 D/Us 15-12–9 Front Squats 135/95…
Skill: the kip AMRAP 15 10 Snatches (95/65) 10 Ring Push-Ups 10 K2E 10 Box Jump Overs (20 in)
On Saturday, June 9 Kryptonite will join the entire CrossFit community in it’s support of “Hope” – a fundraiser for St. Jude Children’s Research Hospital. We hope you will participate in the event, but even if you are unable to do so, we hope that you will be so kind as to support the cause…
Morning classes are cancelled. Will let you know about afternoon classes as day progresses. Please pass the word. Today is the last day to place your kryptonite order. https: //shop.fancloth.com/11941/344470
Body Building: 15 min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 5 Plank Circles with a partner complete: 10RFT 250m Row 20 Weighted Walking Lunge w/1 DB 50/35 15 Wall Ball 20/14 10 KBS 70/53 *25 Min Cap*