04 June 2015


“Chipper Thursday!”

Every Minute On The Minute (EMOM) for 10:00 Add 1 Kettlebell Swing

Rest as needed then,

For Time:

Concept 2 Row, 50 Calories
30 Wall Ball Shots (20lb. / 14lb.)
20 Pull-ups
10 Burpees
200 Meter Farmers Carry (35lb. / 25b.)

Note: Complete two rounds of this “Chipper” with up to 5:00 rest between rounds. The goal is to blast through Round 1 at a blistering pace, recover quickly, and repeat within 15 seconds of your first round. This workout is back by popular demand – compare todays effort to May 27, 2015. For the Kettlebell Swing Ladder, beginner to intermediate Athletes add one swing each minute. Advanced Athletes should challenge themselves with adding 2 swings ever minute. Weight is up to 53lb. for men and 35lb. for women. The Kettlebell Swing Ladder is an excellent drill for developing strength through the posterior chain.


Team Bowden and Team Montes complete Murph


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete For Time:

Wall Ball, 21 Repetitions
9 Pull-ups
200 Meter Run
Wall Ball, 15 Repetitions
15 Pull-ups
200 Meter Run
Wall Ball, 9 Repetitions
21 Pull-ups

CAMP (Invite Only – Pro-BJJ Fighters Class – 10:00 AM – 11:00 AM at Krav Maga)

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

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

Complete 1:00 At Each Station. No Rest Between Stations!

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

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two – and maybe round three!

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 Technique

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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