Thursday, 1-5-17
9AM CLASS TODAY!!!!
Strength: Weighted Pull Ups 6X3
Five rounds for time:
20 Toes to bar
15 Walk out walk in Push Ups
10 Back squats 135/95
9AM CLASS TODAY!!!!
Strength: Weighted Pull Ups 6X3
Five rounds for time:
20 Toes to bar
15 Walk out walk in Push Ups
10 Back squats 135/95
Strength: Deadlifts 5X3 Between 75-85% Partner Wod 800m run 100 KBS 53/35 100 Med Ball twists 20/14 100 SDHP 53/35 400m run
CONGRATULATIONS TO NEWLYWEDS TERSEA AND GRAIG. BEST WISHES FROM KRYPTONITE CREW !!!!!! NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING…
Strength/Skill – EMOM – 5 mins 10 (ADV) T2B 7 (INT) 4 (BEG) 7 RFT 7 C&J 115/85 7 Burpee Box Jumps 24/20 – -On the new freshly painted green and black CrossFit Krypto Boxes (stickers on their way)
NO 8AM CLASS 100 Wall Balls……but….. On the even minute 5 – Burpees On The odd minute 5 – Box Jumps
1 1/4/ Front Squat 5 x 5 – Not working with more than 80% of 1 RM 225 pound Deadlift, 21 reps Handstand walk 21 meters 225 pound Deadlift, 15 reps Handstand walk 15 meters 225 pound Deadlift, 9 reps Handstand walk 9 meters Appropriate scaling will be available Post time to comments.
Today 9AM Class, 4 and 5PM Class. Strength: Weighted Push ups 5X5 3 Rounds 10 Shoulder to Overhead (165/115) 400m Run Rest 5 mins 30-20-10 Wall Balls (20/14) Sumo Deadlift High Pull (75/55)