Tuesday, 2-21-12

Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…

Strength – You might not want a strength before you do this one!!!!! W.O.D. 21-15-9 Hang Squat Clean 95/65 Turkish Get-Ups 35/25

Strength/Skill – Front Squat Strength/Skill – Front Squat Complete as many rounds as possible in 15 minutes of: 40 Double Unders 12 Front Squats, 155lbs 12 Handstand Push-ups

REMINDER – NO MORE 8AM CLASSES ON MONDAY WEDNESDAY AND FRIDAY Strength/Skill – POWER SNATCH WORK UP TO A 3 REP. MAX. THAT MEANS YOUR HANDS DO NOT LEAVE THE BAR UNTIL ALL 3 REPS ARE ATTEMPTED. Five rounds for time of: 10 Toes to bar 75 pound Power snatch, 10 reps 10 Wall ball…

150 D/Us 100 Wall Balls 20/14 50 Hang Power Cleans 95/75 100 Hollow Rocks 150 D/U’s

Strength/Skill – 3 Position Snatch. Ground, At Knee & Mid Thigh X 4. – 5-10 Chin-ups Between each set. C2B if capable. Reason for pull-ups – A lot of pressing/O.H. in this WOD. Fore! In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135/95 4 minutes of rowing 4…