01 July 2015


Workout Of The Day (WOD)

Bench Press 5,5,5,5,5 Repetitions (Go Heavy!)

Rest as needed then,

2 Rounds on a 4:00 Running Clock of:

Row 400 Meters
30 Wall Ball Shots
As Many Repetitions As Possible of Pull-up

Note: For the metabolic component of todays workout, each Athlete will have 4:00 to row 400 meters, perform 30 Wall Ball Shots, and then in the remaining amount of time, complete as many Pull-ups as possible. Your “score” is the number of successfully completed Pull-ups. The Advanced goal for today’s workout is 15 or more Pull-ups each round. For the Bench Press, work up to a heavy 5 Repetition Max Effort. Advanced goal is Bodyweight for all 5 Repetitions. Compare today’s effort to March 19, 2015.



Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP Workout today will be our HQ session.

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

For Time:

21 Goblet Squats
9 Kettlebell Swings
400 Meter Run (or 150 Jumps or 2:00 Assault Bike)
15 Goblet Squats
15 Kettlebell Swings (or 150 Jumps or 2:00 Assault Bike)
400 Meter Run
9 Goblet Squats
21 Kettlebell Swings

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)


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