23 June 2015

TUESDAY 150623

“True Grit”

As Many Rounds As Possible in 7:00 of:

5 Deadlifts (225lb. / 165lb.)
10 Lateral Bar Over Burpees
30 Double Unders or 60 Weighted Jumps

Rest as needed then,

As Many Rounds As Possible in 5:00 of:

5 Hang Power Cleans (135lb. / 95lb.)
10 Hand Release Push-ups
15 Squats

Rest as needed then,

1:00 Concept 2 Row, Maximum Calories

Note: Today’s workout comes from a supplemental SWAT Test from El Cajon Police Department that was “battle tested” during a workshop taught by Greg Amundson on Saturday, February 28, 2015, at ECPD. Greg’s score was 6 rounds on AMRAP #1 and 6/5 on AMRAP #2. Modifications for skills and weight will be assigned at the gym. This workout was aptly named “True Grit” and is super challenging! This workout was performed in our gym on March 3, 2015.


Melany and Nancy are STRONG(HER)


Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Five Individually Timed “Sprint Rounds” of:

Row 30 Calories
Dumbbell Thruster, 15 Repetitions (25lb. / 15lb.)
10 Pull-ups or Ring Rows

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)

Today’s EWOD will involve an ocean swim and soft sand run. The 3rd Annual Run-Swim-Run is July 31, 2015, and we have to get ready! 

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
Bonus Station?

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two – and maybe round three!

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 4 – Press, Push Press and Push Jerk Series

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


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