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!
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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)
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