10 March 2015

TUESDAY 150310

Kettlebell Swing Ladder for 10:00

Rest as needed then,

4 Rounds for Time Of:
50 Squats
Run 400 Meters
30 Push-ups

Note: On the Kettlebell Swing Ladder, Athletes will add either 1 or 2 Repetitions on the minute for 10:00. Kettlebell weight is up to 53lb. for men and 35lb. for women. Advanced Athletes are also encouraged to utilize the Hand Release Push-up technique or complete their Push-ups on Parallel Bars. This is an “Old School 2003″ Glassman original workout and it’s gonna’ be a good one. The last time this workout was performed in our gym was June 29, 2014 and January 2, 2015.



On March 8, 2015, Greg Amundson joined CHP Ventura and the videographers for Calibre Press to film a series of instructional videos on CrossFit for Law Enforcement. Special thanks to CHP Ventura for opening up their CrossFit gym for the video series!


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)

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 1 – Deadlift Series & Strict Pull-up

Clinic WOD – Complete Three Rounds:

Run 400 Meters
21 Kettlebell Swings
12 Hand Release Burpees

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



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