22 March 2017


Evolution A:

For Time:
Row 500 Meters
20 Burpees
10 Shoulder to Overhead (135lb. / 95lb.)

Rest up to 5:00 then,

Evolution B:

Tabata Mash-up:

Twenty Seconds “On” Followed by 10 Seconds “Off”

Double Unders
Rest 1:00
Toes to Bar

Note: Today we are “mashing up” an old school CrossFit HQ original triplet (Row, Burpee, Barbell) with a traditional “mash up” involving the infamous Tabata Interval. Combining a metabolic movement (row) with gymnastics (burpee) with weightlifting (barbell shoulder to overhead) is legit. In the Tabata, we will score “every repetition counts”. This is gonna be a good one.


Nice Hammer Fist, Laurie!


Good luck and hard punches to Coach who will be attending Expert Level IV Krav Maga training at Krav Maga Worldwide in Santa Monica the next four days. KIDA and Osssssss.


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)


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