12 March 2015


Bench Press 5-5-5-5-5 Repetitions,

Rest as needed then,

Complete Three Rounds:

Against a 3:00 Running Clock
50 Double Unders (or 100 Weighted Jumps)
10 Alternating Single-Leg Squats (or 30 Squats)
As Many Repetitions As Possible of Dumbbell Snatch (35lb. / 25lb.)

Note: On the Bench Press, work up to a heavy 5 Repetition Set. Men’s goal is 5 repetitions at Bodyweight and women 1/2 bodyweight. For the AMRAP workout, Intermediate to Advanced Athletes are encouraged to “practice” the Double Under and Single Leg squat. Your score each round is the total number of Dumbbell Snatches achieved.


Stephen develops his Side-Control in Jiu Jitsu Classs


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

7:00 AMRAP of:

50 Weighted Jump Ropes
10 Lateral Bar Over Burpees
5 Deadlift’s

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


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