Hi everyone,
I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials.
Thanks
Strength: 5X5 weighted Push Ups
4 Rounds for time:
20 Calorie row
10 Power clean, 85/55
20 Wallball shots, 20#
10 Power snatch, 85/55
Tuesday, Wednesday and Thursday 5AM classes this week!!! Strength: 3 Clean Grip High Hang Shrugs + 2 Clean Grip Hang High Pulls + 1 Power Clean Work up to a heavy complex. Hands do not leave bar 15 min AMRAP 9 Power Cleans 155/115 6 Burpees Increase burpees by 2 every…
3000m Partner Row /partner holds plank Strength: Alternating EMOM for 10:00- 1 Three Position Clean (floor, knee, high hang, into power position)* 10 Dips *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10lbs and complete…
EMOM 20 Min Even- 7 Thruster 115/85 + 3 Burpee Over BB Odd- 50 D/U Deadlift 5×3 #10 more than last week or 80-85% of 1 RM
10 min EMOM Squat Clean 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 40-60% Sets 4-6: 70-80% Sets 7-10: 85%+ 5 rounds for time of: 400m Run 15 bench press (135/95)
CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible
The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Strength: Alternating…