Wednesday, 3-14-12
Important Membership Change Inforamtion
Strength/Skill – Weighted Push-ups
15 min AMRAP
8 Clapping Push-ups
8 Kness to Elbows
8 Thrusters 95/65
Important Membership Change Inforamtion
Strength/Skill – Weighted Push-ups
15 min AMRAP
8 Clapping Push-ups
8 Kness to Elbows
8 Thrusters 95/65
“Bell” 3 Rounds for time of: 21 Deadlifts, 185# (125#) 15 Pull-ups 9 Front squats, 185# (125#) Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck…
DEVIL OF RAMADI V2 4 RFT w/partner: 8 Man Makers 50/35 / Plank Hold 20 Deadlifts 275/205 / Wall Sit 24 One-Arm Dumbbell Thrusters 50/35 / Scissor Kicks Cash out: 500 D/U With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not…
Thrusters 5×5 20 Min AMRAP 10 Burpee box Jump Overs 24/20 15 Weighted Sit Ups 20 Wall Balls 20/14
Front Squat every 90 sec -15 min 2×10 w empty bar 3×5 @50% of 1RM 3@65 3@70 3@75 3@80 3@80 21-15-9-15-21 Alt DB Snatches 70/53 12-9-6-9-12 TGU 53/35
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 LIVE Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate….
3 RFT Row 400 meters 7 Hang Cleans 185/135 5 TGU left arm 7 Hang Cleans 185/135 5 TGU right arm 30 second L-sit hold Skill Work….Triple Unders????