Thursday, 12-4-14
With partner complete:
100 Wall Balls
90 Medicine Ball Cleans
80 Ab Mat Sit-Ups
70 Burpees
60 Pull-Ups
50 Box Jump Overs
40 Shoulder to Overhead
30 Power Clean
20 Candlesticks
1000m Row
One person works at a time!
With partner complete:
100 Wall Balls
90 Medicine Ball Cleans
80 Ab Mat Sit-Ups
70 Burpees
60 Pull-Ups
50 Box Jump Overs
40 Shoulder to Overhead
30 Power Clean
20 Candlesticks
1000m Row
One person works at a time!
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Warm up 2 RDs 10 BB Power Clean 10 BB Hang Power Clean 10 Squats 10 KBS Every 90 seconds for 12 min 3 Hang Power Clean start @ 50% power clean 1RM and build With a partner – waterfall style 20 min AMRAP 20/15 Cal Row 15 KBS 53/35 50 D/U 2:1 *partner A…
Today 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. “12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX…
Skills Day: 5 Min AMRAP- D/U’s Hand Walk/Push-up/Hold Practice Wod: 2 RFT- 18 Cal Row 15 thruster 95/65 12 Pull-ups
Strength/Skill – Push Press 3-3-3-3-3 Five rounds for time of: 75 pound Push press, 25 reps 50 Double-unders
NO 10:00 AM CLASS SATURDAY 8-16-14 Strength/Skill – 5 RM Max OH squat For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Floor press (bodyweight) Strict Pull-ups (no butterfly pull-ups)