Join us on Saturday, Oct. 17th, for a Snatch Seminar at CrossFit Kryptonite !! Work with USAW certified 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.
Strength –
Back Squat
10×3 @70% (3 Tall Box Jumps after each set of squats)
For Time-
“Karen”
150 Wall Balls 20/14
EMOM: 30 D/U
*Scale as needed*
Partner WOD 12 rds 30 Squats 19 Power Cleans 135/95 7 Strict Pull Ups 200m Run -Together 1 person works at a time, breaking it up any way you want. Run is done together.
Strength/Skill: OHS 5×5 The WODFather event 1 & 2 8min time cap Row 1000m 30 burpee plate jump 45/25 5 min time cap Men 4000lbs Ground to Overhead: 135lbs x30 reps, 115×35, 95×42, 75×53 Women 2800lbs Ground to Overhead: 95lbs x 30 reps, 75×37, 65×47, 45×62
Monday: 8 and 9am classes only. Tuesday: closed 2019 Rules: 20 Burpee penalty for not signing into zen planner 10 Burpee penalty for every min late!!!! Marconi This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man…
“It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people. Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the…
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Strict Presses Min 0-4 Build to 5 RM Push Presses Min 5-9 Build to 5 RM Push Jerk Min 10-15 Build to 5 RM 10-8-6-4-2 MU/ Pull Ups and Dips 30-24-18-12-6…
“Tababta you face off mash up” W.O.D. Tababtas Front Squat – 115/95 100/75 85/45 Deadlifts – 115/95 100/75 85/45 Back Squats -115/95 100/75 85/45 Burpees over the bar