Special: 3 months for $300.00, new members only.
Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377
HERO WOD SATURDAY!!! Please brig something in for our troops!!!
For Time:
21-15-9
2 KB walking lunge 53/35
KBS 53/35
rest 2 min
15-12-9
Pistol
Ring Row
rest 2 min
9-6-3
Power Clean 155/105
Push Jerk 155/105
REMINDER – NO MORE 8AM CLASSES ON MONDAY WEDNESDAY AND FRIDAY Strength/Skill – POWER SNATCH WORK UP TO A 3 REP. MAX. THAT MEANS YOUR HANDS DO NOT LEAVE THE BAR UNTIL ALL 3 REPS ARE ATTEMPTED. Five rounds for time of: 10 Toes to bar 75 pound Power snatch, 10 reps 10 Wall ball…
DON’T FORGET TO PLACE YOUR FANCLOTH ORDER! 7 RFT 400 m Run 25 Wall Ball 20/14 2 Man Makers 35/20
Strength: Bench Press 5 X 3 27 Min EMOM Min 1: – 12/15 Calorie Row Min 2: – 40 Sec Plank Hold Min 3: – 40 Double Unders
Strength: Deadlifts 10 @ 50 10 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunge 75 D/U’s 50 Box Jumps 24″/20″ 25 Push Up 50 Box Jumps 75 D/U’s 100′ Walking Lunges
1,500 rep W.O.D. 10 Rounds for time: 100 Single Unders 10 Burpees 10 Sit ups 10 Push ups 10 KB Swings 10 Pull-ups
Strength – Hang Power Snatch 3-3-3-3-3 3 Rounds for time (All exercises performed with 45/25 plate) 30 Overhead walking lunges 30 Sit-ups Run 200m 30 Squats 30 Shoulder presses