24 February 2015

TUESDAY 150224

Shoulder Press 3,3,3,3,3 Repetitions,

Rest as needed then,

Complete Three Rounds:

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

Note: Use approximately 60 % of your 1 Repetition Max for the Shoulder Press today. Weight should be challenging, but not a 3RM. We are using February as a “decompression” month following 3 consecutive months of the Wendler Strength Series. 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?


The Wrecking Crew following 10,000 Meter Row


Brazilian Jiu Jitsu Update

Jiu Jitsu begins next Tuesday, March 3, 2015, from 7:00 PM – 8:00 PM. Everyone who wanted to participate, including Athlete’s on our “Wait List” are enrolled in the program! Special thanks to Garth Taylor for opening additional training spots for our Athletes. If you still need a Gi and were not on the pre-order, please check with Greg Amundson.


Tuesday Special Programs

Women’s CrossFit (11:00 AM – 12:00 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 Three Rounds – rest as needed between rounds.

100 Weighted Jumps or 1:00 at 50 RPM on the Assault Bike or 200 Meter Run
50 Squats
30 Push-ups
15 Band Pull’s – Modified Rope Climbs or Strict Pull-ups

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 – Rope Climb and Kettlebell Technique Review

Clinic WOD

As Many Rounds As Possible in 10:00 of,

200 Meter Run
15 Kettlebell Swing
15 Hand Release Push-ups
200 Meter Run
15 Goblet Squat

Brazilian Jiu Jitsu (Starts next Tuesday from 7:00 PM – 8:00 PM!)

CrossFit Olympic Lifting (8:00 PM – 9:00 PM at HQ – Open Lift Class)


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