Thu 29 Apr 2010
Posted by elove1 under Off
[6] Comments
REST!
See everybody on Saturday. Reminder: Kryptonite Hour will take place at the Pinetum in Central Park at 10AM on Saturday. The Pinetum is located on the Northwest corner of the Great Lawn. Roughly 84th St., in the middle of the park.
Wed 28 Apr 2010
Posted by elove1 under Benchmark, Skills and Drills
[20] Comments
WOD:
“Fight Gone Bad”
3 rounds for reps of:
1 minute Wall-ball,20 lb
1 minute Sumo deadlift high-pull, 75 lbs
1 minute Box Jump
1 minute Push-press, 75 lbs
1 minute Row (calories)
1 minute Rest
Video of FGB Here. Good stuff.
Record total reps across all three rounds. Calories count as reps on the Row.
Wed 28 Apr 2010
Posted by elove1 under Announcement
1 Comment
Announcement: This week’s Kryptonite Hour will take place at the Pinetum in Central Park on Saturday. Going back to our roots. Saturday 10AM at the Pinetum. Rain or shine. Be there or be square.
Tue 27 Apr 2010
Posted by elove1 under Skills and Drills
[9] Comments
WOD:
20 minute AMRAP of:
7 OHS, 95lb
9 KB Swings, 2 pood
11 Burpees
Post load, time to Comments.
Mon 26 Apr 2010
Posted by elove1 under Skills and Drills
[13] Comments
WOD:
4 rounds for time of:
12 Push Jerk, 135lb
36 Air Squats
12 Toes to bar
Scale load as appropriate. Post load, time to Comments.
Sun 25 Apr 2010
Posted by elove1 under Skills and Drills
[15] Comments
WOD:
“Fran”
21 – 15 – 9 reps for time of:
Thrusters, 95lb
Pull-ups
Post load, time to Comments.
Sat 24 Apr 2010
11AM-Noon: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
Fri 23 Apr 2010
Posted by elove1 under Kryptonite Hour
[13] Comments
WOD:
30 KB Swings, 2 pood
10 Handstand Pushups
15 Clean and Jerk, 155lb
5 Box Jump, 24″
10 Clean and Jerk
10 Box Jump
5 Clean and Jerk
15 Box Jump
10 Handstand Pushups
30 KB Swings
Scale load as appropriate. Post load, time, subs to Comments.
Thu 22 Apr 2010
Posted by elove1 under Off
[7] Comments
REST!
Get ready for Saturday.
Wed 21 Apr 2010
Posted by elove1 under Skills and Drills
[13] Comments
WOD:
5 rounds for time of:
7 Deadlift, 1.5x body-weight
21 Ring Dips
Post load, time to Comments.
Tue 20 Apr 2010
Posted by elove1 under Skills and Drills
[14] Comments
WOD:
20 min AMRAP of:
8 Squat Snatch, 115
12 Knees to Elbows
Post load, rounds to Comments.
Mon 19 Apr 2010
Posted by elove1 under Skills and Drills
[12] Comments
WOD:
12, 9, 6, 9, 12 reps for time of:
Sumo Deadlift High Pull, 95lb
Box Jump, 24″
Post load, time to Comments.
Sun 18 Apr 2010
Posted by elove1 under Skills and Drills
[15] Comments
WOD:
5 – 5 – 3 – 3 – 1 – 1 - 1
Front Squats
Post load to Comments.
Sat 17 Apr 2010
Posted by elove1 under Open Gym
[3] Comments
11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members
Fri 16 Apr 2010
Posted by elove1 under Benchmark, Kryptonite Hour
[12] Comments
“Barbara”
5 rounds each for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3 minutes between each round. Post time for each round and total time to Comments.
Raise Your Hand if You're Sure
Thu 15 Apr 2010
Posted by elove1 under Off
[4] Comments
REST!
Nice work this week. Get some rest, see everybody on Saturday.
Wed 14 Apr 2010
Posted by elove1 under Skills and Drills
[12] Comments
WOD:
“Annie”
50-40-30-20-10 reps for time of:
Double Under
Sit-ups
Post time to Comments.
Go Annie Go
Tue 13 Apr 2010
Posted by elove1 under Benchmark, Skills and Drills
[10] Comments
WOD:
“Elizabeth”
21 – 15 – 9 reps for time of:
Cleans (135lb)
Ring Dips
Compare to Here. (good video of Elizabeth here also)
Post load, time to Comments.
Mon 12 Apr 2010
Posted by elove1 under Skills and Drills
[18] Comments
WOD:
“Cindy”
20 min AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Watch this. Remind me; what is your excuse again?
Post rounds to Comments.
Sun 11 Apr 2010
Posted by elove1 under Benchmark, Skills and Drills
[11] Comments
WOD:
“Helen”
3 rounds for time of:
400m Run
21 KB Swings (1.5/1)
12 Pullups
Post load, time to Comments.
Sat 10 Apr 2010
Posted by elove1 under Open Gym
[11] Comments
11AM-Noon: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
Fri 9 Apr 2010
Posted by elove1 under Kryptonite Hour
[8] Comments
WOD:
50 Burpee Pullups
50 Air Squats
50 Clapping Pushups
500′ Overhead Walking Lunge (45/25)
Post time to Comments.
The Kryptonite Crew
Thu 8 Apr 2010
Posted by elove1 under Kryptonite Hour
Comments Off
REST! RECOVER!
Get ready for Kryptonite beat down. Saturday 10AM. Be there or be square.
Wed 7 Apr 2010
Posted by elove1 under Skills and Drills
[18] Comments
WOD:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Please scale to a load that you can handle confidently and enables you to power through with aggression. Shoot to finish sub-15 minutes.
Post load, time to Comments.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Tue 6 Apr 2010
Posted by elove1 under Skills and Drills
[12] Comments
WOD:
3 rounds for time of:
12 Muscle Ups
75 Air Squats
Post time to Comments.
Tue 6 Apr 2010
Posted by elove1 under Skills and Drills
[9] Comments
WOD:
5 rounds for time of:
400m Run
25 Pull-ups
25 minute cut-off. Post time to Comments.
Sun 4 Apr 2010
Posted by elove1 under Skills and Drills
[12] Comments
WOD:
5, 5, 5 Back Squat, then
Tabata Pushup
Tabata Situp
Post Squat load and Tabata scores to Comments.
Sat 3 Apr 2010
Posted by elove1 under Open Gym
Comments Off
11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members
Fri 2 Apr 2010
Posted by elove1 under Kryptonite Hour
[10] Comments
WOD:
3 rounds for time of:
10 Thrusters (135m, 95w)
25 Pullups
10 Power Clean (135/95)
25 Ring Dips
Post load, time to Comments.
Fri 2 Apr 2010
Posted by elove1 under Off
[3] Comments
REST!
See everybody Saturday at 10AM.
