Tuesday, 8-6-13

Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…

No 6PM Class Friday.   10min EMOM min1: 40 D/U’s min2: 15 Wall Balls   10-1 Deadlift 225/185 Toes to Bar Box Jumps 24/20

3 x 20 Kneeling Banded Crunches 3 x 10 Rower Pikes 3 x 10 ea side Banded Oblique Twists 3 x 20 Hollow Rock 20 Power Cleans 135/95 20 Front Squats 20 Push Jerks 20 Squat Clean Thrusters EMOM 4 Burpee Over the Bar

Tony’s Sushi Saturday night for cocktails @6pm.   25 min to complete 4×10 Strict DB shoulder Press 4×12 Lat DB raises 4×12 Front BB Raises 4×10 Strict Dips 3 RFT – 20 Alt. DB Snatch 50/35 15/12 Cal Row 10/7 AAB Cal *9 min Cap*

Warm up 3 RDs 10 BB Power Snatch 5 OHS 10 Ring Row E2MOM for 10 min 2 Sq. Snatches start @ 65% 1 RM and build For time: 100 Pull ups 100 k2e 400′ 2-KB Front Rack Walk 53/35 100 Push Press 95/65 * Complete in any order, in the fastest way you can*…

Strength: Pause Back Squats 3 X 5 reps @ 50% using a 5 second pause at the bottom Partner WOD As many rounds as possible in 20 minutes 10 Thrusters 65/45 10 Burpees 20 Partner Wall Ball sit-ups 50 D/U’s or 100 Singles together Teammate 1 starts with thrusters Teammate 2 starts with burpees Then…