TUESDAY 141216

Gymnastics Workout Of The Day (GWOD)

In any order and in as many sets as required, complete the following total repetitions and skills:

Gymnastic Parallell Bar Pas Throughs, 50 Repetitions
Rope Climbs, 10 Repetitions
Gymnastic Parallell Bar Dips, 50 Repetitions
Gymnastic Parallell Bar Tuck or L-Sit, 3 Minutes

Rest as needed then,

Workout Of The Day (WOD)

Three Rounds for Time:

Deadlift, 15 Repetitions
Hang Power Clean, 12 Repetitions
Front Squat, 9 Repetitions
Push Jerk, 6 Repetitions

Note: This is a challenging day of CrossFit training, combining both gymnastic and weightlifting strength. Note the gymnastic component is not timed. Focus on technique development. There will be a 15:00 time cap for completion of the gymnastics skills. Advanced Athletes should strive for “Double Up” no-leg accents and the L-Sit technique. Recommended weight for the timed evolution is up to 135lb. for men and 95lb. for women. Ensure the selected weight can be performed with consecutive repetitions at each of the 4 skills with minimal rest between transitions. There is a 15:00 time cap on the weightlifting workout.


Be A Champion Today!


Tuesday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

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

One Minute “On” followed by One Minute “Off” at the following stations:

Assault Bike (Maximum Calories)
Box Step-up or Box Jump
Slam Ball
Russian Kettlebell Swing
Hand Release Push-up

Note: Rest as needed then repeat the entire evolution. Try to match your first round score at each station!

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

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.


21,15,9 Repetitions of Wall Ball, Pull-up and Ring Dip with Scott, Ryan and Kevin [video]


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