Wednesday, 3-7-18

2016 Granite Games Qualifier- Week 2 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumps Men: 20lb ball – 10ft target 115lb Shoulder to Overhead 24” Box Women: 14lb ball – 9ft target 85lb Shoulder to Overhead 20” Box Masters 50 Men: 20lb ball – 9ft target 95lb…

30 Min EMOM Min 1 – 10 HR push up Min 2 – 10 Dips Min 3 – 15 Air Squats or 10 Pistols Min 4 – 6 DB shoulder press Min 5 – 10 Back ext. Min 6 – 12 Pull Ups

No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: 8 min EMOM Power Clean 5@ 65% Deadlifts: 10@50% 10@60% 10@70% 8@75% 6@80% of 1RM 10 min AMRAP 30 Sit Ups 12 Burpees

20 Min Skill Work For time: 50 Box Jump 24″/20″ 100 D/U 10 Hang Clean & Jerk 95/65 100 D/U 50 Cal Row 10 Hang Clean & Jerk 100 D/U 50 Burpee 10 Hang Clean & Jerk 100 D/U *25min Cap*

Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks   Strength: 10 MINUTES ON THE MINUTE: 1…

Strength/Skill – 4 x 2 Back Squat – Work up to a heavy Double E.M.O.M. – Even Minute – DB/KB Snatch x 4 DB70/KB70 – DB/55-KB/53 8 Burpees Odd Minute – 2 Back Squat @ 80% of your Heavy Double (From Strength)