TODAY IS KRYPTONITES 600th Workout!!!!!!!!
DO NOT FORGET TUESDAY AND THURSDAY WE HAVE 7 PM CLASSES !!!
4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!!
Strength/Skill – Snatch Balance 2-2-2-2-2 75% of 1RM on O.H. Squat
5 Rounds
15 Sumo Deadlift High-Pull – 95/65
15 Overhead Squats – 95/65
*20 Minute Cut-off*
Monday…..8 and 9AM Classes only!!!! 21-15-9-15-21 Hang Sq. Clean thruster 95/65 Burpee Box Jump Over 24″/20″ *200 m run between sets* 30 min CAP
“Donny” 21 -15 – 9 – 9 -15 – 21 Deadlifts 225/155 Burpee …then… “JT” 21-15-9 HSPU Ring dips Push-Up
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…
EMOM for 10mins–5 deadlifts @255/205 EMOM for 10mins–5 front squats @185/145 EMOM for 10mins–5 push press @135/95
Skill work: Pistols, D/U’s, Handstands As many rounds as possible in 20 minutes of: 5 Chest to bar pull-ups 10 Ring dips 15 Overhead squats, 95#(65#)
Strength / Skill – Push Jerks 4-4-3-3-2 20min AMRAP 1 – Rope Ascent 10 – Pull-ups 20 – Push-ups 30 – Double Unders