19 May 2015

TUESDAY 150519

Strict Pull-up Progression: 7,6,5,4,4

Complete Three Rounds:

For Time,
Row 400 Meters
Run 400 Meters
Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)

Note: For the timed evolution, rest up to 3:00 between rounds. Men’s Kettlebell weight is up to 53lb. and women’s up to 35lb. Can anyone average a sub 5:00 round for all 3 rounds? Compare todays effort on the Run/Row evolution to February 24, 2015, and April 23, 2015. The Row, to Run, to Swing is an amazing triplet and potent stimulus on the posterior chain.


Ladies CrossFit Class Post-WOD Stretching!


Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Five Individually Timed “Sprint Rounds” of:

Row 21 Calories
Sit-up  (Or Toes to Bar) 15 Repetitions
9 Hand Release Push-ups

Rest up to 2:00 between rounds.

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

Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)

Todays Endurance WOD will include EPIC Van Transportation to Blue Ball Park.

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

Partner Workout Tuesday!

Weighted Jump Rope, 50 Repetitions (Or 50 Double Unders)
5 Pull-ups
10 Push-ups
15 Squats

Note: Teams of 2 will have 20:00 to complete As Many Rounds As Possible of todays workout. After one partner completes their round, they will “tag” their partner.

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 – Clean and Front Squat Series

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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