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
9 min EMOM Min 1- :50 Push up Plank Min 2- 12/10 AAB Cal Min 3- 12 DB Push Press 50/35 24 min AMRAP 10 Bar facing Burpee 20 T2B 10 Hang Power Snatch 115/85 20 KBS 53/35 *Every 2 min 10 HR Push up*
5 Rounds: 1 Rope Climb 8 Deadlifts (135/95) 6 Hang Power Cleans (135/95) 4 Front Squats (135/95) 2 Jerks (135/95)
8, 9 and 10 am classes only. Monday 8 and 9am classes only!! BBQ is at 2PM Warm up: “MURPH” For time- 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu…
Strength/Skill – WOD #1 50 Overhead alternating lunges 35/25lb plate 40 Kettlebell Snatch 35/25lbs 30 Single arm alternating kettlebell swing 35/25 20 Plate burpees 35/25lbs 8 minute cap ***Alt lunges-plate cannot touch your head and knee must touch the floor. Kettlebell snatch- arms, knees and hips must fully lock out. KB swing- kettlebell must reach…
Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch. 5RFT with a 20min cap 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk
Strength/Skill – Push Jerk Technique (Yes we are a hurting a little in that dept.) Partner WOD 3 RFT 10 C&J 135/95 250m Row 40 Air Squats 8 C&J 135/95 350m Row 30 Air Squats 6 C&J 450m 20 Air Squats CrossFit Kryptonite