02.01.13 Friday

News and other info:

-Coach Christian will be holding a free nutrition discussion this Saturday @12pm. Again it is free and he will be going over the ins and outs of the Zone Diet. Don't miss out!
-Beginner CF this Friday @6:30pm
-CrossFit Open Registration is live!!! There's the link:
http://games.crossfit.com/video/2013-open-registration-live


--BETTER--
8min AMRAP
8 Med Ball Front Squats (20/14)
8 Box Jumps (24"/20)
16 Push-ups

rest 10 min. then...
3 Rounds
7 Deadlifts (225/155)
400m Run

01.31.13 Thursday

NOTES:

-Coach Christian will be holding a free nutrition discussion this Saturday @12pm. Again it is free and he will be going over the ins and outs of the Zone Diet. Don't miss out!
-Beginner CF this Friday @6:30pm
-CrossFit Open Registration is live!!! There's the link:
http://games.crossfit.com/video/2013-open-registration-live


--BETTER--
15 min AMRAP
10 Toes to Bar
10 Squat Clean (95/65)
10 Toes to Bar
10 Lateral Hops (over and back is one rep)

01.30.13 Wednesday

NOTES:

-Coach Christian will be holding a free nutrition discussion this Saturday @12pm. Again it is free and he will be going over the ins and outs of the Zone Diet. Don't miss out!
-Beginner CF this Friday @6:30pm

--STRONGER--
Front Squat
3x5@75%
2x3@85%

--BETTER--
30 Overhead plate Lunges (45/25)
30 Burpees
30 Pull-ups
30 Straight Leg Sit-ups
200m Sprint

01.29.13 Tuesday

NOTES:

-Coach Christian will be holding a free nutrition discussion this Saturday @12pm. Again it is free and he will be going over the ins and outs of the Zone Diet. Don't miss out!

-Beginner CF this Friday @6:30pm

-2 Days til registration for the CrossFit Open begins

--STRONGER--
EMOTM for 10min.
3 Snatch @75% of 1RM

--BETTER--
4 Rounds
11 Hang Power Cleans (135/95)
11 Ring Dips


Coaches Cody and Van at the CrossFit Krypton Grand opening WOD...

01.28.13 Monday

Back on the grind folks, 38 days til the CrossFit Open!

--STRONGER--
15 min. To find Max of this complex:
1 Power Clean+ 1 Squat Clean +1 Front Squat

--BETTER--
40-30-20-10
KBS (choose weight)
Double Unders (scaled does double the reps)

01.26.13 Saturday

Hey guys gonna cancel all classes and beginner classes due to the weather. Be safe and be on the look out for a possible open gym on Sunday. Take care everyone!

01.25.13 Friday

NEWS/INFO
-----------------
1) Only open gym @12:30pm this Saturday. Come show support as CrossFit Krypton opens its doors for its grand opening WOD!
2) Beginner CF also @12:30pm this Saturday.

--TEAM BETTER--
"Teams of 2"
14 min AMRAP
8 Pullups
10 OHS (85/65)
12 Lateral Hops!

01.24.13 Thursday

--STRONGER--
15 minutes to practice pause snatch
*The Pause Snatch must be paused at the knee.

--BETTER--
10 min AMRAP
6 Hang Squat Clean Thrusters (95/65)
12 OTB Box Jumps (24/20)


Coach Jessi teaching the minions...

01.23.13 Wednesday

--STRONGER--
Front Squat:
2x5 @ 75%
2x3 @ 80%
1x3 @ 85%

--BETTER--
4 Rounds
10 Power Snatch (115/75)
20 Med Ball Front Squats (20/14)

01.22.12 Tuesday

--STRONGER--
EMOTM for 10min
3 Cleans @ 75% of 1RM

--BETTER--
30 KBS (53/35)
200m Run
20 KBS
200m Run
10 KBS
200m Run
5 KBS
200m Run

01.21.13 Monday

--STRONGER--
5x5 Push Press

--BETTER--
5 Rounds
5 Deadlifts (275/185)
10 Burpees

Michelle getting after it!

01.19.13 Saturday

Come join Coach Jessi for open gym!!! Pick your poison!

--BETTER--
(choose one)
5 Rounds
5 KB Snatch (each arm)
20 Double Unders
10 Hang Power Cleans (115/75)
Or
800m run
21 Push Press (95/65)
30 Squats
400m Run
15 Push Press (95/65)
25 Squats
200m Run
9 Push Press (95/65)
20 Squats


Toka being a beast!!!

01.18.13 Friday

*BEGINNER CrossFit this Friday @6:30pm
*OPEN GYM WITH COACH JESSI Saturday @10am


--BETTER--
21-15-9
Deadlift (225/155)
Over The Box Burpees (24"/20")

01.17.13 Thursday

--STRONGER--
15 min to find heaviest possible of:
3 rep HBBS (3 sec pause each rep)

--BETTER--
8 min AMRAP
8 Power Snatch (95/65)
100m Sprint
8 Toes to Bar

01.16.13 Wednesday

*BEGINNER CrossFit this Friday @6:30pm

--STRONGER--
Front Squat
3x5@70%
2x3@80%

--BETTER--
10 min AMRAP
6 Pull-ups
8 Power Cleans (115/75)
10 Box Jumps (24"/20")

01.15.12 Tuesday

Don't forget to tell our very own "Coach" Jessi congrats in receiving her level one CF trainer cert!

--STRONGER--
3-3-3-3-3
Snatch

--BETTER--
3 Rounds
25 KBS (53/35)
200m run
30 Sit-ups

01.14.13 Monday

--STRONGER--
15 min to find heaviest possible of this complex:
--2 Hang Clean+ 1 Push Press

--BETTER--
2 min max reps Overhead Plate Lunges (45/25)
60 sec. Rest
2 min max reps H.R. Burpees
60 sec. Rest
2 min max reps V-Ups

01.11.12 Friday

The gym will be closed today and tomorrow (Friday and Saturday) while the coaches compete in Superfit! Which will be held at CrossFit RVA in Richmond VA. Come out and support your coaches and training partners. Contact Coach Cody for any info needed! (757)215-6388

Thursday 01.10.13

"Cindy"
20 min amrap
5 Pull-ups
10 Push-ups
15 Squats

Note: GYM WILL BE CLOSED FRIDAY AND SATURDAY IN SUPPORT OF THOSE COMPETING AT SUPERFIT THIS WEEKEND IN RICHMOND!

Good luck to all of our competitors!

01.09.13 Wednesday

--THE GYM WILL BE CLOSED THIS FRIDAY AND SATURDAY IN SUPPORT OF THE SUPERFIT GAMES AT CrossFit RVA in Richmond. Come cheer !!!!

--STRONGER--
15 min to find 1RM Front Squat

--BETTER--
21-15-9
Snatch (95/65)
Box Jumps (30"/24")

01.08.13 Tuesday

--THE GYM WILL BE CLOSED THIS FRIDAY AND SATURDAY IN SUPPORT OF THE SUPERFIT GAMES AT CrossFit RVA in Richmond. Come cheer !!!!



--STRONGER--
15 min. Work on Hang Squat Cleans

--BETTER--
3 Rounds
200m run
20 KBS
20 T2B
20 Push-ups

01.07.13 Monday

--THE GYM WILL BE CLOSED THIS FRIDAY AND SATURDAY IN SUPPORT OF THE SUPERFIT GAMES AT CrossFit RVA in Richmond. Come cheer !!!!

--STRONGER--
3-3-3-3-3
Strict Press

--BETTER--
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

01.05.12 Saturday (open gym)

Open gym today! Be sure to get in and get in some work. A few to choose from:

"Fran"
Thrusters (95/65)
Pull-ups

Or

15 min amrap
15 Snatch (75/55)
30 Double unders

Or

5 Rounds
10 Push Press (115/75)
15 KBS (53/35)
20 Sit-ups
for time...


Pick your poison or choose your own....bottom line get after it!

01.04.12 Friday

"Elizabeth"
21-15-9 reps of...
Squat Cleans (135/95)
Ring Dips

01.03.12 Thursday

--STRONGER--
15 min to find 3RH Push Press

--BETTER--
10 min. AMRAP
4 Deadlifts (275/185)
6 OTB Burpees
8 T2B

01.02.12 Wednesday

--BETTER--
5 Rounds
3 Snatch @70% of (1-1-12)
6 Box Jumps (30"/24")
3 Hang Snatch
6 OTB Box Jumps (30"/24")

*The % that needs to be used is off your heaviest snatch ever made.

1.1.13 Tuesday

It's a new year folks!!! Lets make some new goals and get on the grind people.

--STRONGER--
1) 15 min. to Find 1RH Power Snatch
2) 15 min. to Find 1RH Power Clean

--BETTER--
Buy in: 200m run
3 Rounds
20 Jumping Squats (45/35)
20 KBS (53/35)
20 H.R. Pushups
Buy out: 200m run