Tuesday, 11-29-11
Strength/Skill – Push Jerk 5-3-3-3-2
5 R.F.T. 155/115
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
CrossFit Kryptonite
Strength/Skill – Push Jerk 5-3-3-3-2
5 R.F.T. 155/115
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
CrossFit Kryptonite
BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES For time: 100 Wall Balls 100 KB Swings 100 Sit-ups 100 Walking Lunge 45/25
“The Seven” Seven rounds of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing…
NO AM CLASSES Strength/Skill – Front Squat 2 R.M. 15-12-9-6-3 reps for time of: Chest to bar pull-up 135/95 pound Clean and jerk Push-up
“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 Front squat 75/45
“Aerobic athlete vs. Anaerobic athlete (Like….CrossFit!!)” SO GET OFF THE SHI*#ER AND BECOME A CROSSFITTER!!!! W.O.D. 5 Rounds for time: 7 Deadlifts Sprint to other side of gym 10 Ring assisted pistols 21 Double unders Sprint back
Amazing Stunts…..watch the guy swim at the end. Strength/Skill – Snatch 21-15-9 Snatch 115/75 Burpees Double Unders