Thursday, 12/15/11
Holiday hours – Friday 12/23/11-No PM Classes.
Saturday 12/24/11 Christmas Eve – 8 am only.
PARTNER WOD SATURDAY
Strength/Skill – Hang Power Clean 1RM
1-2-3-4-5-6-7-8-9-10
Hang Power Clean 70% of 1 RM
H.S.P.U.’S
Similar Posts
Tuesday, 2-21-12
Byadmin
Strength/Skill – Push Jerk 10 – H.S.P.U.’s 20 – Wall Balls 20/14 30 – Knees to Elbows 40 – Push Jerks 135/95 50 – KB Swings 53/35 60 – Double Unders
Monday, 7-30-12
Byadmin
Strength/Skill – C&J 1 RM 3 R.F.T. 10 – C&J 115/75 10 – Jumping Dumbell Lunges (10L) (10R) 10 Chest to Bar Pull-ups Click here to register/donate to 31 Heroes Project
Wednesday, 7-31-13
Byadmin
For time: 100 Double-unders Run 100 meters 15 foot Rope climb, 4 ascents Run 100 meters 135 pound Front squat, 30 reps Run 100 meters 100 meter Farmer carry, 70/45 pound dumbbells 70/45 pound Dumbbell snatch, alternating, 20 reps Run 100 meters
Monday, 11-14-11
Byadmin
This past weekend CrossFit Kryptonite member Jimmy “The Leachinator” Leach was voted outstanding wrestler among nationally ranked competitors. Here he is shown with Coach Garone and teammate John Busiello push pressing his hardware. Awesome work Leachinator!!!!! (P.S. Please lock out the elbows…lol) Strength/Skill – Power Snatch 3-3-3-3-3 21-15-9 KB Snatch 53/35 Pull-ups Box Jumps 24/20…
Monday, 12-31-12
Byadmin
20 min A.M.R.A.P. 1 Wall Climb + 6Llateral Wall Walks 20 Waiters Lunges w/ Plate 10 R, 10 L 45/25 (D.B.’s O.K.!!) 40 D/U’s…(3:1) …..cool down, not part of WOD, not required,, but recommended after all that pushing and overhead Pullups 10-10-10 BEG 15-15-15 INT 20-20-20 ADV
Friday, 10-4-19
Byadmin
Deadlifts 6X5 Sets 1-3: Warmup sets: 40,50,60%o of 1RM Set 4-6: Working sets: 70,80, 85% 0f 1RM 12 min AMRAP 12/9 Calorie Row 12 Deadlifts (155/105) 12 Ball Slams