03 March 2015

TUESDAY 150303

“True Grit”

As Many Rounds As Possible in 7:00 of:

5 Deadlifts (225lb. / 165lb.)
10 Lateral Bar Over Burpees
30 Double Unders or 60 Weighted Jumps

Rest as needed then,

As Many Rounds As Possible in 5:00 of:

5 Hang Power Cleans (135lb. / 95lb.)
10 Hand Release Push-ups
15 Squats

Rest as needed then,

1:00 Concept 2 Row, Maximum Calories

Note: Today’s workout comes from a supplemental SWAT Test from El Cajon Police Department that was “battle tested” during a workshop taught by Greg Amundson on Saturday, February 28, 2015, at ECPD. Greg’s score was 6 rounds on AMRAP #1 and 6/5 on AMRAP #2. Modifications for skills and weight will be assigned at the gym. This workout was aptly named “True Grit” and is super challenging!


Kristen and Molly are STRONG(HER)


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)

Complete 1:00 “On” and 1:00  “Off” at the Following Stations:

Assault Bike (50 – 80 RPM)
Hurdle Jump or Box Step
Slam Ball
Modified Rope Climb
Peg Board (Every Hole Counts)
Weighted Jump Rope or Double Under

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)

Week 1 – Squat Series

Clinic WOD

Tabata Squat
Rest 2:00
400 Meter Run
Rest 2:00
Tabata Kettlebell Swing

Brazilian Jiu Jitsu (Starts tonight from 7:00 PM – 8:00 PM at Krav Maga!) 


This website or its third-party tools process personal data.
You may opt out by using the link Opt Out