Thursday, 4-25-19
30 RFT
4 Bar facing Burpee
3 Strict HSPU
2 Sq. Clean 225/155
1 Muscle Up (3 C2B, 5 Ring Row)
*25 min Cap*
Skill Work
30 RFT
4 Bar facing Burpee
3 Strict HSPU
2 Sq. Clean 225/155
1 Muscle Up (3 C2B, 5 Ring Row)
*25 min Cap*
Skill Work
Competition Saturday at CrossFit Impervious​. Please wear your Kryptonite shirts. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish and BYOB. Every 90 seconds for 9 min: 2 Front Squats + 1 Split Jerk 65%x2,70%x2,75%x2 of 1 RM Split jerk…
Run 800m Then 2 rounds for time, 9 deadlifts (165/115#) 6 hang cleans 3 jerks Run 400m Then 2 rounds for time, 9 deadlifts 6 hang cleans 3 jerks The 9/6/3 should be completed as a complex meaning the bar should not be dropped once you start. It can be dropped in between rounds and…
32 min EMOM 1- 15/10 Cal Row 2- 50 D/U 3- 12/9 AAB Cal 4- :45 2-KB Front Rack March 53/35
CLOSED TODAY. MERRY CHRISTMAS
15 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 21 min EMOM Min 1- 12/10 AAB Cal Min 2- 60 D/U 2:1 Min 3- 2 Rope Climb 3:1
We we want to wish Jordan Miles good luck as he will be deployed to Africa for 3 months!!! Christmas Party at Brewology December 13th! Strength/Skill: Hang Squat Clean 10 minutes to work up to a Heavy Single WOD The Jordanator For Time (7 minute cap) 50 Thrusters Begin Each Minute with 7 Push-Ups Rest…