26 March 2015


From “The CAMP” (CrossFit Pleasure Point Maximum Performance)

“The Boxer – Championship Fight”

Five Rounds of 3:00 minutes “on” followed by 1:00 minute “off”

3 Dumbbell or Kettlebell Snatches, Each Arm
6 Clapping Push-ups
9 Hurdle Jumps

Note: Todays workout is a sequence of five 3:00 minute As Many Rounds As Possible (AMRAP) evolutions on 1:00 rest, and is intended to match the metabolic demands of a boxing match. On the Snatches, perform 3 repetitions with one arm (Athletes choice starting with either right or left, and using either a Kettlebell or Dumbbell) switch hands, and then perform three Snatches with the other arm. Hands must clap with body suspended on the toes for the Push-up repetition to count. Mens weight is up to 35lb. and women’s weight is up to 25lb. This workout was created by Greg Amundson, George Ryan (CrossFit Striking Subject Matter Expert) and Jeff Martone (CrossFit Kettlebell Subject  Matter Expert) with the intention of developing speed, power, coordination and explosive striking-strength for MMA Fighters and Boxers.


Josh Murphy – White Sands Bataan Death March 9:56.01 with 52lb. Pack


Thursday Special Programs

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

Competitors Class (1:30 PM – 2:30 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 1:00 At Each Station. No Rest Between Stations!

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two!

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 – Technique Review

7:00 AMRAP of:

50 Weighted Jump Ropes
10 Lateral Bar Over Burpees
5 Deadlift’s

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


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