Wednesday, 9-26-18

Strength/Skill – Mid thigh snatch/Snatch X 5 Then, EMOM x 10 minutes, alternating: Evens- :20 handstand hold Odds- 20 sec L-Sit Hold 10 RFT 10 Med Ball Cleans 20/14 10 Push Ups

Join us on Saturday, Oct. 17th, for a Snatch Seminar at Crossfit Kryptonite !! Work with USAW certitfied 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. WOD: 3 Min AMRAP- 4 KBS 70/53 7 Burpee to plate 5…

Come watch the last Open Wod tonight. We start at 5:30.     20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes

Strength/Skill – 1 1/4 Front Squat 5 x 3. Keep it B/T 80-90% of 1 RM 2011 CrossFit Games Open WOD 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Push-ups 15 Box jumps (24/20)

 “Lesley” 35 min AMRAP 24 Jump Lunges 24 Hollow Rocks 24 Air Squats 24 AbMat Sit-Ups 24 Burpees   Lesley Zerebny, 27 years old, was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months. Zerebny is…

15 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 21 min EMOM Min 1- 12/10 AAB Cal Min 2- 60 D/U 2:1 Min 3- 2 Rope Climb 3:1