Thursday, 11-8-18
Muscle up Skill Work
for 20 min
15 min AMRAP
50 ‘ Farmers Carry 53/35
25 Med ball Twists
15 DB Snatch 50/35
10 Push up Shoulder taps
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Wednesday, 3-13-13
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Strength/Skill : Beginner – Pull-ups 5-5-5-5-5 Intermediate – Weighted Pull-ups 5-5-5-5-5 Advanced – Weighted Chest to bar Pull-ups 3-3-3-3-3 A.M.R.A.P. 7 Minutes…If you RX it…12min A.M.R.A.P. if you don not. 3 Power Clean – 235/143 6 KB S.D.H.P. 53/35 (BELL TOUCHES GROUND FOR EVERY REP) 9 Wallballs – 20/14
Saturday, 5-18-13
Byadmin
Stan Wong 5K, no classes today.
Wednesday, 6/22/11
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Strength – Shoulder Press 3-3-3-3 W.O.D. – 5 R.F.T. 8 O.H. Squats 135/95 12 Burpee pull-ups 16 K2E
Thursday, 4-14-16
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Strength/Skill – E.M.O.M. – 16 Mins. Even Minute 10-15 Pull Ups Odd Minute 10-15 Push Ups Using a kettlebell or dumbbell 15 Turkish get-ups, right arm 53/35 20 swings 15 Snatches left arm 20 swings 15 Snatches right arm 20 swings 15 Turkish get-ups, left arm
Tuesday, 10-11-11
Byadmin
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
Monday, 5-19-14
Byadmin
Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball