11 March 2015


Every Minute On The Minute (EMOM) for 10:00:

Complete Two Repetitions Of,
Power Clean to Push-Press (With only 1 hip-opening).

Rest as needed then,

Blast through this triplet for maximum speed, power and intensity:

Concept 2 Row, 300 Meters
15 Dumbbell Thrusters
9 Pull-ups

Note: This is an incredible stimulus. Dumbbell weight for men is 35lb. and women 25lb. Complete the triplet two times, resting up to 3:00 between efforts. The goal is consecutive repetitions at each station and a 1:35 500 meter pace (men) and 1:50 (women) on the row. On the Power Clean to Push-Press men’s recommended weight is up to 135lb. and women’s 95lb.


The Pain of Discipline!


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete up to 5 Rounds of this Circuit.

Assault Bike, 1:00 at 50 – 70 RPM or 100 Weighted Jumps

30 Slam Balls
15 Hurdle Jumps or Box Steps
10 Hand Release Push-ups

Rest up to 2:00 between rounds.



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