Tuesday, 4-9-19
E2MOM for 14 min
2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans
Start light and build over the 7 sets
1 – 10
Burpee to Target
Muscle Up
*12 min Cap*
E2MOM for 14 min
2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans
Start light and build over the 7 sets
1 – 10
Burpee to Target
Muscle Up
*12 min Cap*
3 R.F.T. ___________ 30 yd. 20 yd. 10 yd. Shuttle 25 K.B. S.D.H.P. 53/35 15 Floor Presses 135/95 20 K2E 10 Front-Racked Alternating Reverse Lunges 135/95 Same bar for Lunges and Floor Press
EMOM for 12 min: min 1: 8-10 T2B min 2: 30 D/Us 5RFT Row 300 Meters 6 Power Cleans (205/145 lbs) 12 Burpee Box Step-Overs with Dumbbells (55/35 lbs) Rest 2 minutes
Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/ Skill –…
SEE……Alot of exercise creates a great endorphin flow!!!! Look how happy Krista is. Strength/Skill – O.H. Squats 5-5-5-5 15 min A.M.R.A.P. 3- Snatch Grip Deadlifts 95/65 3- Hang Power Snatch 3- O.H Squats 30- Walking Lunges 50- Double Unders
This past weekend CrossFit Kryptonite member Jimmy “The Leachinator” Leach was voted outstanding wrestler among nationally ranked competitors. Here he is shown with Coach Garone and teammate John Busiello push pressing his hardware. Awesome work Leachinator!!!!! (P.S. Please lock out the elbows…lol) Strength/Skill – Power Snatch 3-3-3-3-3 21-15-9 KB Snatch 53/35 Pull-ups Box Jumps 24/20…
NO 8AM Class Saturday! 6 Rds 1 min Row / 1 min rest Score is total Calories 16 Min EMOM min 1- 40 D/U’s min 2- Max T2B min 3- 10 lunges 35/25 min 4- Max set of Wall Balls 20/14 Back Squats 5X2 @ 85%