Saturday, 9-8-18
For time:
50 T2B
3 Rope Climbs 3:1
50 Front Squats 135/95
3 Rope Climbs
25 Wall Climb
3 Rope Climbs
25 Deadlifts 185/125
3 Rope Climbs
Bring shin protection
35 min Cap
For time:
50 T2B
3 Rope Climbs 3:1
50 Front Squats 135/95
3 Rope Climbs
25 Wall Climb
3 Rope Climbs
25 Deadlifts 185/125
3 Rope Climbs
Bring shin protection
35 min Cap
50 Power cleans (135/95) 50 Wallballs 50 KB Swing (1.5/1)
Strength: Weighted Pull Ups 6X3 20 MINUTE ASCENDING LADDER 1 FRONT SQUAT 155#/115# – 1 PUSH UP – 200 M RUN 2 FRONT SQUATS – 2 PUSH UPS – 200 M RUN 3 FRONT SQUATS – 3 PUSH UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME
Join us on Saturday, Oct. 17th, for a Snatch Seminar at Crossfit Kryptonite !! Work with USAW certitfied coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance. WOD: 3 Min AMRAP- 4 KBS 70/53 7 Burpee to plate 5…
Wod and wine today 5 and 6pm classes. Bring a friend. Sign up for Murph. Today is your last day to order from fancloth. www.shop.fancloth.com/c/474809 With a Partner – 28 min AMRAP 2 Wall Ball 20/14 2 DB Sntach 50/35 2 Ring Row 2 HR Push Up *Reps increase by 2 each rd*
Tony’s Sushi 6PM. Sally With Leg raises Filthy 50 For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*
Strength/Skill – Shoulder Press 3-3-3-3 2!-15-9 Deadlifts 225/185 Wall Balls 20/14 30 Double Unders