Tuesday, 4-2-13

With a partner: 30 min AMRAP Wall Ball 20/14 10 RDs 4 Rope Climb 3:1 20/15 AAB Cal *One partner is working on the Wall Balls, while other partner is completing the 10 RDs. Partners can switch whenever. When all 10 Rds are complete the other partner can rest while their partner does wall balls.*…

We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…

6 am and 7 o’clock classes cancelled.   9 Min EMOM 1- 7 Strict Press 2- 25 Russian Twist 20/14 3- 15 Med Ball Clean 20/14 Row Intervals(28min, 8sets) 1:30 MAX CAL ROW 2 Min Rest *Score is total Cals*  

WOD- 15 min AMRAP: 50 D/U 25 Pull Up 10 Hang Power Snatch   WOD- 14 Min EMOM: Even- 10 Burpee Over Bar ODD- 6 shoulder to overhead 135/95

NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH BRING APPROPRIATE CLOTHING FOR OUTDOOR RUN Strength/Skill – Weighted Push-up 15 min. A.M.R.A.P. 1…

Strength/Skill – Mid thigh snatch/Snatch X 5 Then, EMOM x 10 minutes, alternating: Evens- :20 handstand hold Odds- 20 sec L-Sit Hold 10 RFT 10 Med Ball Cleans 20/14 10 Push Ups