Tuesday, 2/22/2011
Skill – Rower Fundamentals
WOD
15m to 1RM Clean & Jerk
Post W.O.D. – 250 meter row
Max KB Swings
MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM
EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
Skill – Rower Fundamentals
WOD
15m to 1RM Clean & Jerk
Post W.O.D. – 250 meter row
Max KB Swings
MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM
EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys. Please spread the word!! We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s…
3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14
We will be going outside. Please bring proper attire. Skill – OH Squat Warm up – 10 Burgeners (P.V.C.) with an overhaed squat after each rep CFK W.O.D. – “Nancy” 5 R.F.T: 400m run 15 overhead squats 95lbs.
Strength/Skill – Tall Clean (This is a skill for most, it is new) 3-3-3-3-3 21-18-15-12-9-6 S.D.H.P. 95/65 Wall Balls 20/14
Body Builder vs. Marathoner vs CrossFitter (Camille Leblanc-Bazinet) Skill/Strength – Weighted Dips 5-5-5-5-5 2 min. A.M.R.A.P. – 8 Rounds 3 Power Cleans 95/65 3 Push Presses 95/65 6 O.H. Squats 95/65 Rest 30 secs between rounds
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 Hero WOD Thursday! Strength: Deadlift 10×3 Building to a heavy 3 WOD: 4 Min AMRAP 5 Hang Snatch 135/95 10 Burpee over barbell rest 2 min 4 Min AMRAP 10 Power Clean 135/95 20 sit…