Saturday, December 4th 2010

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*  

Strength/Skill – Hang Snatch ( Yes ,Squat) 21-15-9 Hang Squat Snatch 55-65% of 1 RM Burpee Box Jump (Up & Over) 24/20

“The Seven” 7 RFT 7 HSPU 2:1 7 Thrusters 135/95 7 K2E 7 Deadlifts 245/165 7 Burpees 7 KBS 70/53 7 Pull-Ups *35 min Cap*

5 RFT: 35 Air Squats 30 Wall Balls 20/14 25 Cal Row 20 Power Snatch 95/65 15 Burpee over Bar

Strength/Skill – Work up to a heavy jerk Special Mary For time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 15 handstand push-ups 30 one-legged squats, alternating 45 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 5 handstand push-ups 10 one-legged squats, alternating…

Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders.   Teams of 3 2 RFT 250m Row (each) 100 Power Snatches 75/55 250m Row (each) 100 Box Jump Overs 24/20 250m Row (each) 100 Thrusters 95/65 *35 min Cap*