Tuesday 7-21-15

Strength/Skill – Working with a partner you have twelve minutes to find your 1 RM Deadlift Front Squat Press (Strict) Add total weight for your score. Click here to register/donate to 31 Heroes Project

AS OF NEXT WEEK WE WILL CUT 1 5AM CLASS. SO CLASSES WILL BE TUESDAY, WEDNESDAY, FRIDAY. THIS WILL BE FOR THE REST OF THE SUMMER. Strength: Snatch grip deadlifts: 4X3 @ 100+% Snatch grip high pulls: 4X3 @ 90% OHS: 4X3 increasing weight   For time: 100 Double-unders 10 Squat Snatch 155/105 80 Double-unders…

CONGRATS TO RALPH D. FOR HITTING HIS FIRST SET OF DOUBLE UNDERS Skill – Hang Squat Snatch WOD – 30 min cap 100 Air Squats 30 Box Jumps (20″) 30 KB Swings (53/35) 30 AbMat Situps 30 Power Cleans (95/65) 30 Wall Balls (20/14) Run 1000m There is nothing better than a fine cut of…

Strength/Skill – A – 2-pos Clean (floor,under the knee) X 4 B – Jerk behind the neck + Jerk (85% of 1RM) X 5 (From Rack) 5 Rounds for time: 10 Thrusters (95 / 65 lbs) 10 Walk out/Walk in Push-ups

Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting our families and our freedom! For those of you who donated….thank you! Strength- 8×1 Split Jerk Work up in weight WOD- 28 min running clock :45…

Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp     Thanksgiving with the girls For Time – “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups “Fran’s” House 21 Thrusters (95/65) “Nancy’s” House 400 meter Run…