Christmas Party this Saturday @ 6:30 PM.
We will be closed Sunday.
Squats
E3MOM X3
10 @ 50%
10 @ 55%
10+ @ 60%
6 MIn AMRAP
6 Strict HSPU (2:1)
5 M/U’s (Pull Ups and Dips)
4 Front Squats @ 60% of 1RM
Rest 2 MIn
5 Min AMRAP
5 Strict HSPU
4 M/U’s
3 Front Squats
Rest 2 Min
4 Min AMRAP
4 Strict HSPU
3 M/U’s
2 Front Squats
I am accepting catalog orders till Friday!! Bench Press 4×6 Partner WOD: 30 RFT 5 HSPU 4 Burpee to plate 3 KBS 70/53 2 TGU 45/30 100m Row
Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever. Warm up 3RDs 100m Run 10 BB Snatch grip deadlifts 10 Wall…
Strength/Skill – Snatch Balance 60×2 65×2 70×2 75×2 80×2 12-9-6 Hang Squat Snatch 135 Weighted Pull-ups 20/10 If NOT doing RX’D your rep scheme is 21-15-9
Strength – Bench Press 5-5-5-5 W.O.D. “Christine” 3 Rounds For Time Row 500m 12 Deadlift @ Bodyweight 21 Box Jumps 20″
Tabata D/U’s “Barbara” 5RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats
Strength: Snatch: Every 90 sec for 5 sets 3@60% 3@65% 2@70% 2@75% X2 Snatch Pull 3@100% of snatch X 4 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball Rest 3 minutes, then, 40-30-20-10 reps for time of: Good Mornings 45/33 Walking Lunges