0:00-6:00
Burpee AMRAP
10:00-24:00
3 Rds
20 Pull Up
30 Push Up
40 Sit up
50 Air Squat
27:00- 33:00
10 Power Clean + Jerk 135/95
10 Power Clean + Jerk 155/115
10 Power Clean +Jerk 185/135
10 Power Clean + Jerk 205/155
AMRAP Power Clean + Jerk 225/165
WE WILL BE DOING THE OPEN FRIDAY NIGHTS STARTING 5PM. JOIN US FOR WINE WHILE WE CHEER EVERYONE ON!!! Deadlifts 6X5 Sets 1-3: 45,55,65% Sets 4-6: 75,80,87.5% of 1RM For time: 100m walking lunge 50 push-ups 50 medicine-ball cleans 50 KBS 70/53 100m walking lunge
Strength/Skill – Bench press 2-2-2-2-2-2 WOD In 8 Minutes: 1k Row 50 KB Swings (2/1.5) AMRAP HSPU’s *Sub Wall Walk or Plank Walk Outs for HSPU as necessary.
By Brian & Marianita Shilhavy CoconutDiet.com I would like to say that I have been on Virgin Coconut Oil for the past 2 months (4 tablespoons daily) and feel better than I have in a long time! My energy levels are up & my weight is down. I am never hungry anymore, & have incorporated…
3 x 20 Kneeling Banded Crunches 3 x 10 Rower Pikes 3 x 10 ea side Banded Oblique Twists 3 x 20 Hollow Rock 20 Power Cleans 135/95 20 Front Squats 20 Push Jerks 20 Squat Clean Thrusters EMOM 4 Burpee Over the Bar
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…
Pool Party : Aug 3rd @3pm Jamie and Chris C. Moriches Please let us know if you can make it. BYOB Single Leg Romanian Deadlift 4×8 (each Leg) *8 min to complete* For Time: 50/35 AAB Cal (65/50 Cal Row) … Directly into: 100-80-60-40-20 – D/U 2:1 50-40-30-20-10 – AbMat Sit-Ups … Directly into:…