Wednesday, 3/2/2011
BRING APPROPRIATE CLOTHING, WE ARE RUNNING TODAY.
W.O.D. – 5 RFT
Run 400 m
30 D/U’s or 90 S/U’s
20 KB Swings 53/35
1 min Hanging or Press L-Sits
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Friday, 7/22/11
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PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – Thrusters 5-5-5-5 TABATA’S Burpees 1 min…
Thursday 1-21-16
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Hero WOD Friday. Still time to bring something in!!! Strength Back Squat- 15 Min to Establish 2 RM WOD- 3 Min Marx Effort: T2B rest 2 min then For time: 28 SDHP 75/45 21 Thruster 95/65 15 Power Snatch 115/85 9 Clean and Jerk 135/95
Saturday, 12-8-18
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Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Teams of 3 2 RFT 250m Row (each) 100 Power Snatches 75/55 250m Row (each) 100 Box Jump Overs 24/20 250m Row (each) 100 Thrusters 95/65 *35 min Cap*
Saturday, 2/26/2011
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Skill – Snatch W.O.D. – “RANDY” 75 Power snatches for time. 75/55 Normal Hours 8AM 9AM 10AM
Friday, 9-19-13
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Strength/Skill – Box Squat Strength/Skill: 60 lateral weighted step ups 30/20lbs – 24″/20″ 50 KB Swings 53/35 40 Back extensions 30 Ring Dips 20 Floor Presses 135/95 10 Walk-out walk-in push ups
Friday, 3-6-20
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Deadlifts 6 x 3 @ 70% Every 5 minutes for 25 minutes 90 D/U’s15 T2B30 Push Ups