Thursday, 12-27-12

Strength:Every :20 for 5 min 2 Power Clean @ 60% 1 RM Power Clean rest 3 min 12 Min EMOM Even- 15 T2B Odd- 15 Hollow Rocks With a partner complete “Brian” 5 RFT 5 Rope Climbs 25 Back Squats 185/135 *15 Min Cap*

Holiday schedule: July 4th and 5th : 7,8,9 am only!     Tempo Deadlifts 6 sets of 3 Tempo= Stand with weight, 2 sec pause at top,6 sec descend, 3 sec pause at bottom For time: 10-1 Power Clean & Jerk 155/105 *1 Rd of “Cindy” between each set of PC&J* Cindy= 5 Pull up,…

Closed Thanksgiving. 9am class Friday. Christmas party Saturday, Dec.12th at the gym. Please sign up at the desk. Pre-Turkey WOD 0:00-5:00 50 Burpees AMRAP T2B 5:00-8:00 Rest 8:00-15:00 Est. Heavy Complex Power Snatch + Snatch 15:00- 17:00 Rest 17:00- 22:00 Isabel (30 Snatch 135/95) 22:00-25:00 Rest 25:00-30:00 1K Row 30:00- 33:00 Rest 33:00-38:00 50 T2B…

  Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM.   12 min EMOM Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 64% of 1RM Front Squat For Both Lifts 5 RFT 21 Push Press 75/55 18 Push Up 15 T2B…

Supposed to be real hot today!!!! I am posting a WOD, but you can do open gym/globo gym if you’d like.   4RFT 400m run 25 Thrusters 95/65 30 Box Jumps 24/20

Strength/Skill -BS @30X1; 3, 2, 1, 1; rest as needed + 100 DU rest 2mins 15m HS walk 20 BB front rack walking lunges 135/75# in 2 sets 10 wall walks 20 BB front rack reverse lunges 135#/75# in 2 sets 10 burpee MU 20 thrusters 135#/75# in sets of 2 rest 2mins 100 DU