Wednesday, 10-12-11

Byadmin

If you missed ’em before, here’s another chance! 6 CrossFit Games episodes. Wed night 8-11pm EST on ESPN2.
If you missed ’em before, here’s another chance! 6 CrossFit Games episodes. Wed night 8-11pm EST on ESPN2.
If you missed ’em before, here’s another chance! 6 CrossFit Games episodes. Wed night 8-11pm EST on ESPN2.


THE BEAST!!!!!!!!!!

Strength/Skill – Weighted Pull-ups

7 min A.M.R.A.P.
3 – Back Squats 100/70
3 – P/U Hand Release
Count up by three every round, i.e., 6, 9, 12, 15…..

Rest 5 mins –
3min AMFAP – As many tire flips as possible.. AMFAP – Credit –  Crossfit Krypronite…or…
100m Sled Push or 200m Partner Sled Push (50m each)

CrossFit Kryptonite

Similar Posts

Wednesday, 4-29-15

Byadmin

No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. We will be doing the Chris Kyle Memorial Wod Friday, May 1st. 10 min to establish max reps D/U’s. Strength: Bring Sally Up Back Squats 135/95 24 MINUTES ALTERNATING EMOM: 5 DEAD LIFTS 315#/225# 10 RING DIPS 15 T2B…

Monday, 7-9-18

Byadmin

Warm up: 2RDs at easy pace 10 Air Squats 10 Lunges :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 75% For time 200 Flutter Kicks 100 Sit Ups 80 Hollow Rocks 60 Reverse Sit Ups 40 V-Ups 200m DB Front Rack Walk 50/35 400m Run *25min Cap*

Friday 1-15-16

Byadmin

Strength 15 Min EMOM- 0-4 min 1 Snatch 65-75% of 1 RM 4-8 min 1 Snatch 75-85% of 1 RM 8-15 min 1 Snatch 85+% of 1 RM WOD Buy-in 100 D/U then.. 6RFT: 3 Power Clean 155/105 6 shoulder to overhead 10 walking lunge (front or back rack) * Barbell work must be unbroken….

Saturday 8-1-15

Byadmin

“31 Heroes” 31 min AMRAP 8 Thrusters (155/105#) 6 Rope Climbs 11 Box Jumps 30″/24″ Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where…