TUESDAY 151020

Masters Series Throwdown “Ball and Chain”

7:00 As Many Rounds As Possible (AMRAP) of,

15 Kettlebell Swings (53lb. / 35lb.)
5 Pull-ups

Rest as needed then,

Sprint, 400 Meters

Note: Todays workout “Ball and Chain” is a slightly modified version of the competition workout many of our Athletes are registered in. If you are a registered Masters Series Competitive Athlete, be sure to check their website and Facebook page for the specific Kettlebell weight your age category requires. Registered Athletes will also complete todays workout with the Rope Climb instead of Pull-up. How many people can achieve 7 or more rounds of todays workout, and then sprint 400 meters in 1:45 or less?


Dorie – First Place at Santa Cruz Strength Strongman Competition


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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