Thursday, 9-12-19

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: 10 MINUTES ON THE MINUTE: 1…

Strength: Power Snatch 5-5-4-3-3 Five rounds for time of: 135/95 pound barbell Overhead walking lunges, 25 feet 15 Knees to elbows Let trailing knee gently kiss the ground on each lunge.

Strength/Skill – Weighted Pull-ups 5 x 5 4 R.F.T. 20 Med-ball cleans, 20# (14#) 100 ft Walking lunge 10 One arm dumbbell snatch, right arm, 40# (25#) 10 One arm dumbbell snatch, left arm, 40# (25#)

Strength/Skill – Deadlift 15 mins to find 1 RM ( Write it in your folder!) 21-15-9 Reps for time: DB/KB Goblet Squats (45/30) L Arm DB/KB Push Press (45/30) R Arm DB/KB Push Press (45/30) KB Swings (53/35)

Strength/Skill -8 min EMOM: 8 Lunges 115/85 In front of a clock set for 12 minutes: 4 minutes of hang power snatches, 95/65 lb. 4 minutes of squats 4 minutes of russian swings 70/53 Score is TOTAL number reps

Come Watch The Halloween Throwdown Saturday at CrossFit South Shore in Bohemia. Starts at 9AM. We have Cassandra, Fred, Don, Nick and Sarah competing. All proceeds go towards Last Chance Animal Rescue.   Don’t forget the Open tonight at 5:30!!!   OPEN WEEK  20.4 For time: 30 box jumps 15 clean and jerks, 65 |…