THURSDAY 150813
Evolution A:
For time:
20 Burpees
Power Clean, 20 repetitions (115lb. / 85lb.)
20 Burpees
Power Clean, 20 repetitions (115lb. / 85lb.)
20 Burpees
Immediately followed by Evolution B:
Upon completion of Evolution A, immediately begin a 5:00 AMRAP (As Many Repetitions As Possible) of bodyweight Power Clean.
Note: This workout challenges bodyweight gymnastic conditioning and weightlifting skill. A great goal is 10:00 for Evolution A with Rx weight, and 10 or more Bodyweight Power Cleans during Evolution B.
CAMP (CrossFit Pleasure Point Maximum Performance) for Jiu Jitsu and Surfing
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CAMP (8:00 AM – 9:00 AM at HQ)
For Time:
50 Weighted Jump Ropes
40 Medicine Ball Power Cleans
30 Medicine Ball Front Squats
20 Hand Release Push-ups
10 Pull-ups
20 Hand Release Push-ups
30 Medicine Ball Front Squats
40 Medicine Ball Power Cleans
50 Weighted Jump Ropes
CAMP (Jiu Jitsu Fighters & Pro Surfers Class – 10:00 AM at Krav Maga)
Note: Must be within 2 months of BJJ or Surfing Competition to attend this class.
Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)
CrossFit Light – (5:00 PM – 6:00 PM at Krav Maga)
Complete 1:00 At Each Station.
Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.
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)
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)
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