Strength/Skill – Back Squat 3-3-3-3-3
20 min AMRAP
“Nate”
2 Muscle ups
4 HSPU’s
8 KB Swings 2.0/1.5
In honor of Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.
Posted by Scott DeTore Crossfit Kryptonite
Strength/Skill – Hang Squat Snatch – W/U to a tough 5 Reps “Nancy” 5 R.F.T. 400m – Run 15 O.H. Squats
Strength/Skill – Thrusters 5-5-5-5-5 4 R.F.T. 20 – O.H. Walking Lunges w/ bar 45/30 20 – T2B 200m – Sandbag Run 40/20
W.O.D. 7 rounds for time: 8 – Deadlifts ( 155/105 ) 6 – Power Cleans 4 – Squat Cleans 2 – Squat Clean and Jerks
Run 800m Then 2 rounds for time, 9 deadlifts (165/115#) 6 hang cleans 3 jerks Run 400m Then 2 rounds for time, 9 deadlifts 6 hang cleans 3 jerks The 9/6/3 should be completed as a complex meaning the bar should not be dropped once you start. It can be dropped in between rounds and…
Strength/Skill – Deadlift 5 X 2 5 Rounds 5 Power Snatch 135/95 10 KB Swings 53/35 15 Box Jumps 24/20 100m Sprint Rest 1:1
Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.