Thursday 8-6-15
21-15-9
KBS 53/35
Goblet Squats 53/35
D/U’s (63-45-27)
* 5Min Cap*
Handstand walk/push up/hold practice
*15-20 Min*
100 OHS 95/65 for time
*10 T2b penalty for dropping barbell*
*10 Min Cap*
Similar Posts
Monday, 9-3-18
Byadmin
Today’s hours are 8 and 9 am only. 3 RDs for max reps 1 min Max Burpee 1 min Max Wall Ball 20/14 1 min Max Jumping Squats 1 min Max Weighted Sit Up 25/15 1 min Max Hang PowerClean 115/85 1 min REST
Monday, 3-12-18
Byadmin
Strength: 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows For time: 25 Burpee Over Bar 30 Thruster 75/55 25 Burpee Over Bar 30 Snatches 95/65 25 Burpee Over Bar…
Friday, 2-16-18
Byadmin
JC’s tomorrow Night! Bring Sally Up “Filthy Fifty” For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*
Wednesday, 12-12-18
Byadmin
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. 7 Min EMOM – 1 Snatch Grip Deadlift + 1 Snatch Pull + 1 Power Snatch *stay lighter to prime for next piece* rest 3 min then 15 min to build to a heavy 5 rep…
Wednesday, 6/8/11
Byadmin
Strength – Box Squat – 5-5-5-5-5 W.O.D. – For Time – 20 S.D.H.P. 95/65 30 Walkout Push-ups 40 D.B. G.T.O. 50 T.2.B. 100′ O.H. Walking Lunge 45/25 w/ plate 200m SPRIIIIINT!!!!!!!!!!!!!!!!!!!!!
Friday, 2-20-15
Byadmin
Strength: 20 min to find your 1RM C&J rest 10 min “Grace” For time 30 C&J’s 135/95