Wednesday, 2-15-17

Warm up: 3rds at easy pace 5 Push up 10 squats 7 Box Jumps 10 DB Push Press With a partner complete: 100 Man Makers 50/35 *While partner A is doing manmakers, partner B will be doing box jump overs 24″/20″* * EMOM partners switch* *Your scores will be time for completition and amount of…

-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S Strength/Skill – Clean High Pulls 3-3-3-3-3 85% of of 1RM on Power Clean 15 min AMRAP: 10 Goblet squats 53/35 6…

NO 8 OR 9 AM CLASSES TODAY Strength/Skill – Hang Power Clean 5 RFT 4 Burpee Deadlifts 135/95 3 Burpee Power Cleans 2 Burpee Squat Cleans 1 Burpee Squat Clean & Jerk

Snatch Seminar today at CrossFit Kryptonite !! Work with USAW certified coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! THERE WILL BE NO 9 and 10AM CLASSES! AIR FORCE For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push…

Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)

Strength/Skill – EMOM – 6 Mins – 2 TnG Power Snatches +  1 O.H.S. – Starts @:15 mins past the hour.. 5 Rounds: -10 Power Snatch 95#/65# -10 Pull Ups -10 Pistols(Sub 30 Squats Or Banded Pistols) -10 Handstand Push Ups(Several Scaling Options) *20 Minute Cap*