TUESDAY 151013

Evolution A:

Tabata Interval, Concept 2 Row, Maximum Calories (100 Calorie Goal)
4:00 of Strict Pull-ups

Rest 2:00 then,

Evolution B:

Tabata Interval, Kettlebell Swing, Maximum Repetitions (100 Repetition Goal)
4:00 of Strict Handstand Push-up

Note: Athletes can start on either Evolution A or B. Kettlebell weight on Evolution B is 53lb./ 35lb. Every calorie and repetition counts as a point. Modifications for the Handstand Push-up will be assigned in the gym. The “Tabata Interval” is 20 seconds of work, followed by 10 seconds of rest, for 8 rounds.


Aaron and Nate at “The Ranch” – CrossFit Level I Trainer Course


Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP Workout will be our HQ programming today.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Warrior Circuit #1
Perform 1:00 At Each Station. No Rest Between Stations.

Assault Bike (50 – 80 RPM)
Rope Climb (Or Pull-up)
Hurdle Jump
Wall Ball

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Every repetition counts as a point. There is no rest between stations. After 5 minutes of work, rest 1:00, and repeat for a total of 3 rounds.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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