05 May 2015

TUESDAY 150505

Strict Pull-up Progression: 5,4,4,3,2

Rest as needed then,

Workout Of The Day (WOD)

For Time:
Concept 2 Row, 1000 Meters
Deadlift, 21 Repetitions
100 Squats

Rest up to 7:00 then,

For Time:
Concept 2 Row, 500 Meters
Deadlift, 15 Repetitions
50 Squats

Rest up to 5:00 then,

For Time:
Concept 2 Row, 250 Meters
Deadlift, 9 Repetitions
25 Squats

Note: Prescribed weight is up to 185lb. for men and 115lb. for women. Squats are gymnastic. This is an “Old School” circa 2003 original CrossFit HQ workout, including the weight prescriptions. The last time this workout was completed in our gym was March 31, 2015.


Aaron – Our Gym Chiropractor – is FAST!


Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Five Individually Timed “Sprint Rounds” of:

Row 15 Calories
Wall Ball, 15 Repetitions (20lb. / 14lb.)

Rest up to 2:00 between rounds.

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

Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ for Van Transportation)

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)

Partner Workout Tuesday!

Kettlebell Swing, 21 Repetitions (35lb. / 25lb.)
Hurdle Jump, 15 Repetition
GI Jane’s, 9 Repetitions

Note: Today’s LIGHT workout comes from our CAMP Program. Modifications for the GI Jane will include Burpees to the Pull-up Bar. Teams of 2 will complete up to 10 rounds of this workout (each partner does 5 rounds), with one partner working at a time. After one partner completes their round, they will “tag” their partner.

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

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


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