04 August 2015

TUESDAY 150804

“Got Endurance?”

For time:

Run 1600 meters (Big Loop)
100 Double-Unders (or 150 Weighted Jumps)
30 Kettlebell Swings (53lb. / 35lb.)
15 Pull-ups
Run 800 meters (Floral Loop)
75 Double-Unders (or 125 Weighted Jumps)
20 Kettlebell Swings (53lb. / 35lb.)
12 Pull-ups
Run 400 meters
50 Double-Unders (or 100 Weighted Jumps)
10 Kettlebell Swings (53lb. / 35lb.)
9 Pull-ups

Note: This is an amazing session for stamina, endurance and cardiovascular health. Concept 2 Rowing of equal distance will be a modification for this workout.


Team Bowden Farewell Workout


Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP session will be our HQ programming today.

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 an ocean swim and soft-sand run at Capitola Main Beach. 

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

Complete 1:00 At Each Station.

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.

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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