Wednesday 11-4-15

12 min EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 76% of 1RM Front Squat For Both Lifts 27 min EMOM Min 1 – 12 Burpees to plate 45/25 Min 2 – 10/8 AAB Cals Min 3 – 15 KBS 53/35

Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…

Strength: 3 Strict Presses + 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 20 Med Ball Twists 20/14 15 SDHP 95/65 10 Goblet Squats 70/53 Rest 1 Min.

6X5 Weighted Pull Ups/Negatives 4X10 Weighted Push Ups 2X1 min Weighted Planks 12 min AMRAP 30 D/Us 10 Push Ups 8 Box Jumps 24/20 6 HSPU 4 Ring Dips 2 MU

Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp     12 min Alt EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 72% of 1RM Front Squat (Both Lifts) 18 min AMRAP 10 Ring Dips 20 DB Snatch 50/35 30 Walking Lunges (no weight)…

12 Min EMOM 3 X 20 Med Ball Twists3 x 20 V-Ups3 x 10 ea side Banded Oblique Twists3 x 20 Hollow Rock With a running clock , every min perform 1 lift and add 10 lbs. Start with an empty BB and Snatch for as long as possible.Once You cannot snatch the weight, Clean for as long…