TUESDAY 150929

Deadlift 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rope Climb 1, 1, 1, 1 Repetitions (Using Most Challenging Technique Available)

Rest as needed then, (Athletes Choice)

Complete Three Rounds for Time:

Deadlift, 10 Repetitions (225lb. / 165lb.)
50 Double-unders


“Good Golly – Miss Molly”

As Many Rounds as Possible (AMRAP) in 8:00 of,
30 Double Unders
8 Burpees

Note: Note: For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. Ideally, Athletes should add 5lb. to every set, each week. For the Rope Climb, Advanced Athletes can experiment with a “Slow Decent” in the same manner as the Tempo Pull-up training. For the metabolic training session today, Athletes can choose their preferred workout.


Team Hotshots 19 – 26SEPT2015


New Schedule Begins October 1, 2015 – Be Sure To Review

Note: Beginning October 1, 2015, we will be transition into our Winter Schedule. Please note the 10:00 AM and 12:00 PM classes and Open Gym will only be offered on Monday, Wednesday and Friday. The CrossFit Women’s Class will now be Tuesday and Thursday at 9:00 AM. Check the link above for all the details.


Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:
50 Squats
40 Hand Release Push-ups
30 Kettlebell Swings
20 Burpees
10 Pull-ups
200 Meter Farmers Carry
10 Pull-ups
20 Burpees
30 Kettlebell Swings
40 Hand Release Push-ups
50 Squats

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

Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)

Note: Todays EWOD will be at HQ. Last EWOD of the season! 

For Time:

Row 2,000 Meters
Run 1 Mile (Big Loop)
50 Burpees

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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