07 April 2015

TUESDAY 150407

Shoulder Press 5,3,1,1,1 Repetitions,

Rest as needed then,

For Time:

21 Front Squats
9 Kettlebell Swings
400 Meter Run
15 Front Squats
15 Kettlebell Swings
400 Meter Run
9 Front Squats
21 Kettlebell Swings

Note: This is a sweet “old school” session programmed by the master himself Coach Greg Glassman. Prescribed Barbell weight is 95lb. for men with a 53lb. Kettlebell, and women’s Barbell weight is 65lb. with a 35lb. Kettlebell. Hit this triplet hard and compare your time to August 14, 2014 and September 25, 2014.


Eddie and Carey – WaterWOD Champions!


Tuesday Special Programs

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

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)

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)
GI Jane / Sprawl Jump (Floater Skill)
Weighted Jump Rope (Floater Skill)

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!

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 2 – Deadlift Series

For Time:
Run 400 Meters
15 Deadlifts
35 Squats
15 Hand Release Push-ups

Note: Complete Four Rounds for Time. 20:00 Time Cap.

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


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