Saturday, 8-9-14
“Eva”
5 R.F.T.
Run 800m
30 KB Swings 70/53…..DAM!!!!
30 Pull-ups
“Eva”
5 R.F.T.
Run 800m
30 KB Swings 70/53…..DAM!!!!
30 Pull-ups
CrossFit Total 15 min to establish your 1RM Back Squat Push Press Deadlift
Getting Ready for the Open…… Games open WOD 14.1 10 min AMRAP 30 D/u’s 15 Power Snatches 75/55 Strength: Deadlifts: 10 reps @ 50% 10 reps @ 60% 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% of 1RM…..rest 2 min between sets. :
W.O.D. – 4 rounds for time: Run 400 m 10 Squat Cleans 135 / 95 15 Burpee Pull-ups
15 min to complete: 4×8 Heavy Bent Over Rows 4×8 Bent over DB Row 4×15 Banded face pulls 4 x 10 Seated Banded lat pull down 5 Rrds for reps (19 min): 1 min Hollow Rock 1 min AAB Cal 1 min D/U 1 min Rest
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…
30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*