Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary.
Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled.
Strength:
Snatch High Pull:
70%x3
75%x3x3
Power Snatch:
70%x3
75%x3
80%x2
85%x2
2RM
12 min AMRAP:
•7 Kettlebell/DB snatches, right arm 53/35
•14 KBS Alt Arms
•7 Kettlebell/DB snatches, left arm
•14 Burpees
8 and 9am classes today!! 1500m Partner Row 1 person rows while the other holds plate over head. Switch when needed. 45/25 5RDS with a partner 1 Min ME Single arm KB SWINGS 1 Min ME V-ups 1 Min ME Burpees 1 Min ME Clean & Jerk 135/95 1 Min ME Box Jumps ** 1…
CONGRATULATIONS TO CROSSFIT KRYPTONITE MEMBER ANGELICA FUCCILLO ON HER SIGNING TO ATTEND AND PLAY PLAY DIVISION 1 LACROSSE AT FRESNO STATE!!!!! SWEEEEEEEEEEEEEET!!!!!!!!!!!!!!! Skill/Strength – Hang Power Snatch 5 R.F.T. – You have 90 secs.to perform: 5 Power Snatches 2/3 of 1 RM… …with remaining time as many muscle ups as possible. 90 sec. rest CrossFit…
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Start by taking 10% off 1RM bench press, then add 20# Bench press 65% x5 reps 75% x5 reps 85% x5 reps + Five rounds for time: 12 Medicine ball cleans, 20#(14#) 6 Turkish get-ups, 45#(35#)
Strength/Skill – Beginner – Chin-ups (4×5) Intermediate – Kipping Pull-ups (5×6), Advanced – Butterfly- AMRAP(REPS)x4 Three rounds for time of: 100’mWalking Lunge 50 Squats 25 Push Press 95/65
Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! For time: 2000m row 100 Air Squats 1500m row 50 Pull Up 1000m row 25 HSPU
“Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time. Rest 1 minute 3….