Fri 27 Aug 2010
Posted by elove1 under Kryptonite Hour
[13] Comments
50 Burpee Pull-ups
50 Ring Dips
50 Double Unders
800m Run
50 Double Unders
50 Box Jumps
50 Wallballs
30 minute cap. Post time to Comments.
Fri 20 Aug 2010
Posted by elove1 under Kryptonite Hour
[6] Comments
WOD:
Back Squat 6,000lbs
50 Air Squats
50 Double Unders
Shoulder 2 Overhead 6,000lbs
50 Wallballs
50 Double Unders
Run 800m
Post time to Comments. Same barbell for both lifts. Use any combination of load x rep to achieve 6,000lbs (1 rep x 6k, 60 reps x 100lb etc.).
Sat 14 Aug 2010
Posted by elove1 under Kryptonite Hour
[17] Comments
WOD:
7 rounds for time of:
7 Power Snatch 95/65
7 Toes to Bar
7 Front Squats 95/65
7 Burpees
Post time to Comments.
Fri 6 Aug 2010
Posted by elove1 under Kryptonite Hour
[11] Comments
WOD:
“Barbara”
5 rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest exactly 3 minutes between rounds.
Record total time, time per round.
Sat 31 Jul 2010
Posted by elove1 under Kryptonite Hour
[13] Comments
WOD:
“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps, 24″
30 Wallballs 20m/15w
Post time to Comments.
Lauren Towers over Brock
Fri 23 Jul 2010
Posted by elove1 under Kryptonite Hour
[13] Comments
WOD:
“LB”
With 1 barbell, 155m/105w
75 Double Unders
30 Deadlifts
10 Burpees with lateral jump over your barbell
25 Power Cleans
10 Burpees with lateral jump over your barbell
20 Front Squats
10 Burpee/lateral jumps
15 Shoulder to Overhead
10 Burpee/lateral jumps
10 Back Squats
10 Burpee/lateral jumps
75 Double Unders
In honor of LB, our lovely Social Chair. This is her last KHour before moving to London.
Post load, time to Comments.
Fri 16 Jul 2010
Posted by elove1 under Kryptonite Hour
[8] Comments
Hopper Challenge!
The workout will be made up on the spot. Participants will put a series of skills and drills into a hat and we’ll pull random tasks out and the WOD will be born.
Fri 9 Jul 2010
Posted by elove1 under Kryptonite Hour
[14] Comments
WOD:
“Fight Gone Bad”
3 rounds for reps of the following:
1 minute Wallballs, 20lb
1 minute SDHP, 75lbs
1 minute Box Jump, 20″
1 minute Push Press, 75lbs
1 minute Row for Calories
1 minute Rest
Post total reps to Comments.
Fri 2 Jul 2010
Posted by elove1 under Kryptonite Hour
[8] Comments
WOD:
“Murph”
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Post time to Comments.
Fri 25 Jun 2010
Posted by elove1 under Kryptonite Hour
[8] Comments
WOD:
10 Hand-stand Push-ups
20 Sumo deadlift high pulls, 95lb
30 Ring dips
40 Pull-ups
50 Double Unders
800m Run
50 Double Unders
40 Pull-ups
30 Ring dips
20 SDHP
10 HSPU
Post time to Comments.
Sunday Schedule Change Announcement: Please note we’ll have a slight change in schedule for this Sunday. Gym will be open from Noon – 2PM (vs. 11-1) with Newbie Session at Noon, and Train the Trainer at 1.
KHour Crew_Steamy
