22 October 2015


Deadlift 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rope Climb 1, 1, 1, 1 Repetitions (Using Most Challenging Technique Available)

Rest as needed then, (Athletes Choice)

As Many Rounds As Possible in 5:00 of,

Power Clean, 5 Repetitions (135lb. / 95lb.)
Hand Release Push-up, 10 Repetitions
Squat, 15 Repetitions


As Many Rounds As Possible in 5:00 of,

Thruster, 7 Repetitions (75lb. / 55lb.)
Pull-up, 7 Repetitions
Burpee, 7 Repetitions

Note: Note: For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. Ideally, Athletes should add 5lb. to every set, each week. For the Rope Climb, Advanced Athletes can experiment with a “Slow Decent” in the same manner as the Tempo Pull-up training. For the metabolic training session today, Athletes can choose their preferred workout.


Darrell – Krav Maga, CrossFit, and Yoga!


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Three Rounds for Time:

50 Squats
20 Kettlebell Swings (35lb. / 25lb.)
10 Pull-ups
200 Meter Farmers Carry with Kettlebell

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

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

Warrior Circuit#2
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 or Rope Climb
Power Wheel (Got Core!)
Bonus Station?

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. In addition, we may also utilize the “Tabata Interval”. Our HQ classes will be joining our Light class tonight!

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


This website or its third-party tools process personal data.
You may opt out by using the link Opt Out