With a 38 Min Running Clock:
0:00-10:00
AMRAP
50 D/U
5 Burpee over Bar
5 Deadlifts 315/225
rest 4 min
14:00-24:00
AMRAP
15 Wall Balls 20/14
15 Power Snatch 75/55
24:00-28:00
rest
28:00-38:00
AMRAP
25 Air Squats
10 Hang Power Cleans 115/85
5 S2OH 115/85
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: Power Clean + Push Jerk + Front Squat + Hang Sq. Clean + Split Jerk Complex 15 min to build to a heavy complex For time-…
This past weekend Krypto members Katie B., Ryan M., Matt P., Jessie D., and Phil A. competed in “The Summer Classic” in Philadelphia Pa. This was Katie’s second competition and Phil. Jessie, Matt and Ryans first. They were all AWESOME and they found out what is hard to explain…..how much fun it was to get…
Strength – Clean and Jerk 1-1-1-1-1 “Six of one or half dozen of the other” 8 R.F.T. 200m run 25 Squats OR 4 R.F.T. 400m run 50 Squats Is CrossFit a Fitness Program–or a Lifestyle? What is it, exactly, that we purvey? It’s not just an exercise program. It’s–dare I say it–a lifestyle. The CrossFit…
EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows 2 Squat Clean TnG build to a tough double in 10 mins Then, 12, 9, 6, 3 for time OHS 115/75# burpee over the bar CTB chin up
2016 Granite Games Qualifier 12 minutes AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (245/165lbs) 12 handstand push-ups 8 deadlifts (245/165lbs) Strength/Skill: 5X3 Split jerk
Monday Hours: 9 &10AM. Open Gym 4 and 5PM. With a partner complete 1000m Run 200 Wall Balls 20/14 150 Box Jumps 24″/20″ 100 Pull Ups 50 S2O 135/95 25 man makers 35/25