19 March 2015


Workout Of The Day (WOD)

Bench Press 5,5,5,5,5 Repetitions (Go Heavy!)

Rest as needed then,

2 Rounds on a 4:00 Running Clock of:

Row 400 Meters
30 Wall Ball Shots
As Many Repetitions As Possible of Pull-up

Note: For the metabolic component of todays workout, each Athlete will have 4:00 to row 400 meters, perform 30 Wall Ball Shots, and then in the remaining amount of time, complete as many Pull-ups as possible. Your “score” is the number of successfully completed Pull-ups. The Advanced goal for today’s workout is 21 or more Pull-ups each round. For the Bench Press, work up to a heavy 5 Repetition Max Effort. Advanced goal is Bodyweight.

Dom and Darrell

Laughter + Agony = Best Friendships


Thursday Special Programs

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

Competitors Class (1:30 PM – 2:30 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 3 – Press & 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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