05 January 2016

TUESDAY 160105

Complete Four Rounds:

One a Three Minute Running Clock,
15 Toes to Bar (or 25 Feet Anchored Sit-ups)
200 Meter Farmers Carry (35lb. / 25lb. – or 300 Meter Row)
Wall Ball, Maximum Repetitions (20lb. / 14lb.)

Note: On todays workout, rest exactly Three Minutes between rounds. Your score each round is the total number of Wall Ball shots completed. The combined dynmaic contraction of the Toes to Bar with the static contraction through the midsection on the Farmers Carry makes for a potent “core” stimulus.


Saturday Competitors Class – Looking Strong!


Tuesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Complete One Minute “On” and One Minute “Off” At The Following Stations:

Assault Bike (PM Light Only – Maximum Calories)
Concept 2 Row (AM Light Only – Maximum Calories)
Wall Ball (Maximum Repetitions)
Peg Board (PM Light Only – Maximum Holes)
Feet Elevated Ring Row (AM Light Only – Maximum Repetitions)
Parallel Bar Push-up (Maximum Repetitions)

Complete Two Rounds of the Circuit.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

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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