Wednesday, 11-27-13
Strength/Skill – Box Squat 5 x 3
A.M.R.A.P. 20 Minutes
3 Bar Muscle-Ups
6 Hang Power Clean – 115/83
9 D.B. Squat Thrust Jumps
Strength/Skill – Box Squat 5 x 3
A.M.R.A.P. 20 Minutes
3 Bar Muscle-Ups
6 Hang Power Clean – 115/83
9 D.B. Squat Thrust Jumps
9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!! STRENGTH: BENCH PRESS 5X3 15 MINUTE ASCENDING LADDER 1 POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…
TODAY IS KRYPTONITES 500 TH WORKOUT!!!!! THANK YOU TO ALL OUR KRYPTONITE MEMBERS!!!! Today Kryptonite will join the entire CrossFit community in it’s support of “Hope” – a fundraiser for St. Jude Children’s Research Hospital. We hope you will participate in the event, but even if you are unable to do so, we hope that you…
GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS Strength/Skill – Back Squat 21-15-9 reps for time of: 225/155 pound Back squat 53/35 KB Power Snatch
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Warm Up “Sally” E2MOM for 10 min 5 Front Squats Build over the sets 7 RFT 7 C2B 14 Pistols 7 HR Push Up 14 Weighted Sit Up 25/15 *28 min Cap*
Warm up: 2RD at easy pace 5 DB high pull to press 5 DB strict press 5 Push Up 10Reverse lunges 10 Good Mornings 6 Min EMOM 5 Strict Press @ 60-80% 1RM 30 Min EMOM Min 1- 15 KBS 53/35 Min 2- 15 Wall Ball 20/14 Min 3- 12 T2B Min 4- 12 Push…