28 April 2015

TUESDAY 150428

For Time:
Row 1000 Meters
Thruster, 50 Repetitions (65lb. / 45lb.)
30 Pull-ups

Rest as needed then,

Row 500 Meters
Thruster, 25 Repetitions (65lb. / 45lb.)
15 Pull-ups

Note: This workout is a slightly scaled variation of 2015 Masters Qualifier Event 3. This workout is in honor of Naomi Silva who is competing in the Masters Division this week! Advanced Athletes should elect the “Chest to Bar” Pull-up and keep their 500 meter pace 1:45 to 1:50. This is a solid session!


Final Sprint – Water Warrior Challenge (Whose team is Justin on?)


Tuesday Special Programs

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

Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ for Van Transportation)

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)

Partner Workout Tuesday!

Kettlebell Swing, 21 Repetitions (35lb. / 25lb.)
Hurdle Jump, 15 Repetition
GI Jane’s, 9 Repetitions

Note: Today’s LIGHT workout comes from our CAMP Program. Modifications for the GI Jane will include Burpees to the Pull-up Bar. Teams of 2 will complete up to 10 rounds of this workout (each partner does 5 rounds), with one partner working at a time. After one partner completes their round, they will “tag” their partner.

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 5 – Technique Review

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


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