Wednesday, 8-15-18
Roxanne
15 min to complete
6×8 DB Bench Press
You choose weights
For time –
50 DB Deadlifts 50/35
25 HSPU 2:1
30/25 Cal Row
40 DB Deadlifts
20 HSPU 2:1
30/25 Cal Row
30 DB Deadlifts
15 HSPU 2:1
30/25 Cal Row
*20min Cap*
Roxanne
15 min to complete
6×8 DB Bench Press
You choose weights
For time –
50 DB Deadlifts 50/35
25 HSPU 2:1
30/25 Cal Row
40 DB Deadlifts
20 HSPU 2:1
30/25 Cal Row
30 DB Deadlifts
15 HSPU 2:1
30/25 Cal Row
*20min Cap*
Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.shop.fancloth.com/c/474809 33 min Running Clock; 14 RFT- 39 D/U 2:1 1 Deadlift 2 Hang Power Clean 3 Front Squats 4 Push Press 5 Back Squats 6 Back Rack Lunges 7…
12 min EMOM Min 1:3 Back Squats Min 2:12 Box Jumps FOR TIME 50 – 40 – 30 – 20 – 10 Wallball Shots 20/14 Weighted Sit Ups 45/30
Join us on Saturday, Oct. 17th, for a Snatch Seminar 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!! Must sign up in advance.THERE WILL BE NO 9 and 10AM CLASSES! Strength- 15 Min to establish…
Warm up: 2RDs at east pace 10 BB Good Mornings 10 Glute Bridges 10 Reverse Hypers 10 Banded Hamstring Curls 15 min to complete 10 Deadlifts @ 70% 8 @ 75% 6 @ 75% 6 @ 80% 4 @85% 10 @75% Granite Games Quaifer #2 20-18-16-14-12-10-8-6-4-2 Wall Ball 20/14 10-9-8-7-6-5-4-3-2-1 T2B ( Hanging Knee Raises)…
Strength/Skill – C&J 1 RM 3 R.F.T. 10 – C&J 115/75 10 – Jumping Dumbell Lunges (10L) (10R) 10 Chest to Bar Pull-ups Click here to register/donate to 31 Heroes Project
NO 5 A.M. CLASS TOMORROW 6 A.M. AND 7 A.M. Strength/Skill – Snatch Grip Deadlift to a Hang Power Snatch x 5. 3 ROunds Row 200m 10 CTB chin ups 10 clean and jerks 95/65# 10 CTB chin ups 10 clean and jerk 95/65# 70 DU rest 3 mins b.t.r.