Wednesday, 8-23-17

32 Min EMOM- Min 1: 10 Wall Balls 20/14 Min 2: 5 Sq. Cleans (you choose weight) Min 3: 10 Burpee Min 4: 20/15 Cal Row 10 Min Handstand Work

  Strength: E2MOM 7 Deadlifts starting @ 50% and increasing   WORKOUT 18.3 2 rounds for time of 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes

3RFT – 40 D/U 2:1 20 Alt. Pistols (30 Assisted, 50 Air Squats) 40 D/U 20 T2B (30 Scaled) 40 D/U 20 KBS 70/53 *30 min Cap*

Today’s WOD (Compliments of CrossFit Fusion), where we had a great work out and a great time yesterday. We met the owner, Patty, her husband, Steve and their members. If you are ever in the Hauppauge Area stop in. www.crossfitfusionli.com 8 R.F.T. 2 – Power Snatches 135/95 4 – Push Jerks 135/95 6 – C2B…

CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Kryptonites own Phil A. demonstrates the nasty Burpee Hang Squat Clean Thruster!!!!!! Strength/Skill – Hang Squat Clean Thrusters 5-4-3-3-1…1 rep is 1 RM 5-4-3-2-1 Rope Ascents ( Legless ) Burpee Hang Squat Clean Thrusters 75% of 1…

  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: 5X5 weighted Push Ups  …