Thursday, 4-4-19

Strength/Skill – Bench Press – Find your 3RM in 15 mins 3 R.F.T. 2 – Clusters 135/95 6 – Muscle-ups Ring/Bar Scaled (3:1 – 3 Pull-ups, 3 Dips) 10 – K.B. Power Snatches 53/35 1 Clusters = 1 Burpee Power Clean + 1 Burpee Squat Clean + 1 Burpee Squat Clean Thruster

Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks Strength: Push Press Build to a Heavy Single…

Strength: Front Squat – Work up to a heavy set of 3.   20 MIN EMOM Min 1: 12-15 KB Front Rack Lunges 35/20 Min 2: 12-15 Dips Min 3: 12-15 DB  Step-ups 35/20 Min 4: 40 second Plank Hold

Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: 5×3 strict press climbing in weight 3×3 Push Press climbing in weight 3×1 Push Jerk climbing…

Strength: 6×5 Deadlifts 80-90% of 1rm WOD: 14 Min AMRAP- 12 KBS 53/35 9 Thruster 75/45 6 HR Push up 3 OHS 75/45 *Scale as needed*

3RDs 10 Air Squat 10 Banded Squats 10 Walking Lunges 20 D/U E3MOM for 12 min 10 Back Squats *start @ 40% 1RM* *try to hit the same positioning every time.* *should not be heavy, stay light* 16 Min AMRAP 10 Sq. Cleans 95/65 30 D/U 2:1 10 Back Rack Lunges 95/65 30 D/U