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Saturday, 9-14-19
Partner WOD 12 rds 30 Squats 19 Power Cleans 135/95 7 Strict Pull Ups 200m Run -Together 1 person works at a time, breaking it up any way you want. Run is done together.
Saturday, 3-5-16
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Tuesday, 8-8-17
Back Squat – 2×10 @ Empty Bar 4×5 @ 60, 70,75, 77.5% 2×3 @ 80, 82.5% Push Press 3×5 @70-80% 1RM For time: 21-15-9 KBS 53/35 Goblet Squat DU (63-45-27) *7min cap
Saturday, December 18 2010
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 135 lb. back/95 lb. overhead squat, 15 reps
Friday, 8-17-12
There are rope ascents in the warm up. Bring socks. Strength/Skill -3 Push Press + 2 Push Jerk x 3 10 Rounds for time: 5 Push Jerk (155/113) 3 Muscle-ups 100m run 50 m forwards 50 m backwards
Tuesday, 12-12-17
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength; Back Squats 8×4 @ 50-75% 1RM 4 RFT: 500m Row 12 Power Snatch 115/85 6 Bar Muscle Ups