Saturday, 7-28-12

Strength: 6X3 Weighted Pull Ups Scale: Strict, Negatives   In teams of 2 perform 12 Rds of: 7 Hang Squat Cleans 135/95 – 12  Box Jumps (24/20) 12/10 Calorie Row Break it up anyway you want.

9AM Class Today! 14 Min Ascending Ladder by 2/s 2 Pull Up 5 Burpee 4 P/U 5 Burpee 6 P/U 5 Burpee 8 P/U….. Clean Pull + Sq. Clean 2+1×8 @70-90% 1RM Clean (2 Pulls are TnG then drop to set up for clean)

Dear Kryptonite Family, I know many of you have concerns about the Corona virus. As of right now, we are open. Please know I am taking all the necessary precautions as far as cleanliness goes. We have always been good at cleaning our DNA, but I have ramped up cleaning other areas of the gym…

Katie Burp-eeeeeeing!!! Finishing up yesterday’s 400 rep. partner WOD. We missed some of you. Maybe we will do it again!!! Strength/Skill – Snatch 3 R.F.T. 5 Clusters 95/65 – One Power Clean, Two Overheads (P.P. or P.J.), Two Front Squats. 10 Wall Climbs 100m Run w/ Plate 45/25

Evil Eva with Partner 5 RFT 800m Run together 30 KBS 70/53 30 C2B

WOD @ Bottom of Page Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit to a diet…