Tuesday, 3-6-12

CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Kryptonites own Phil A. demonstrates the nasty Burpee Hang Squat Clean Thruster!!!!!! Strength/Skill – Hang Squat Clean Thrusters 5-4-3-3-1…1 rep is 1 RM 5-4-3-2-1 Rope Ascents ( Legless ) Burpee Hang Squat Clean Thrusters 75% of 1…

BRING APPROPRIATE ATTIRE FOR OUTDOOR RUN For Time : 10 Muscle-ups (3 pull-ups/3push-ups per m/u) 100 Push Presses 75/45 1000m Run

20 Rounds for Time 1 Rope Climb 3 HSPUs 6 KB Swings 53/35 9 Burpees 12/10 Calorie Row 15 Double Unders (30 single Unders)

Important Membership Change Inforamtion Strength/Skill – Shoulder Press 5 Rounds for time 5 Shoulder Presses – 75/115 (no dip/drive) 10 Overhead Squats – 75/115 15 Wallballs – 14/20 9ft/10ft

Deadlifts 10 @ 55% 8 @ 65% 8 @ 75% 6 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 Mountain Climbers

Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks   30 D/Us 10 HSPU 15 Cal Row…