NO 5AM CLASS. 6 AND 7AM STILL A GO. HOWEVER CHECK WEBSITE FOR ANY CHANGES IN THE MORNING. AS OF RIGHT NOW EVENING CLASSES ARE CANCELLED. AGAIN CHECK WEBSITE IN THE AFTERNOON SHOULD THAT CHANGE. CHALLENGERS, WE WILL MAKE UP THIS CLASS AT THE END OF THE CHALLENGE.
Strength/Skill: Power Snatches
4X 3 min AMRAP
3 Power Snatches (135/95) Scale weight to do Power Snatches unbroken
6 Dips (2:1 scale)
9 OHS 135/95
1 min REST
5AM class today, Wednesday and Thursday. 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 LIVE Thursday at 8PM. During the 5 week Open, we will be offering a 7…
Strength: Back Squats 8×4 @ 55-80% 1RM Weighted Pull Ups 7×3 For time: 12 Power Clean and Jerks 165/125 then 2 rds of… 15 T2B 15 C2B then.. 12 Power Clean and Jerks 165/125
Strength- 10 Min EMOM 3 Hang Power Cleans *Start at 50% of 1RM Power Clean and work up* U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy…
8 and 9 AM classes today! Closed Tomorrow. 12 Days of Christmas 100m Run 2 DB Snatches 53/35 3 DB Thrusters 4 MU 5 Burpees 6 T2B 7 Med Ball Cleans 8 KBS 53/35 9 Goblet Squat 53/35 10 HSPU/ Push Presses 11 Wall Balls 20/14 12 MM Best ugly sweater to wod in…
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E3MOM for 12 min 8 Back Squats all sets between 65-75% of 1 RM 3RFT 12 Bar Muscle Ups (20 Pull Ups) 18 Thrusters 115/85 22 Lat Burpee Over…
20 Min to complete: 3×8 Bench Press/ Superset w Decline Push Ups to failure 3×10 French Press/ Superset w 25 Bench Dips 3×10 DB Press/ Superset w 10 DB Flyes 5 RFT 20 Pistols 15 T2B 10 KBS 70/53