Bench Press 5,3,1,1,1 Repetitions

Rest as needed then,

Complete Two Rounds for Maximum Pull-ups

On a 4:00 Running Clock,
Run 400 Meters
Bench Press, 21 Repetitions
Pull-ups, As Many Repetitions As Possible

Note: On the strength component, work up to a new 1 Repetition Max effort on the Bench Press. For the AMRAP, men’s prescribed weight is 135lb. and women’s weight is 85lb. Rest up to 5:00 between AMRAP Rounds.

Aaron DC

Aaron “DC” Van Brunt during the Wellness Lecture Series


On Saturday, March 28, 2015, Aaron Van Brunt spoke before a packed house about the concepts of midline stability and core strength. Aaron repeatedly reinforced the value of attending a dedicated Yoga practice to stretch, strengthen, stabilize and mobilize the low back. Thank you Aaron for another great lecture and your passion for helping our Athletes achieve health and wellness.


Wednesday Special Programs

WaterWOD (10:00 AM – 11:15 AM meet at HQ for Van Transportation to pool)

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

Complete Three Rounds for Time (20:00 Time Cap)

Run 400 Meters – 200 Weighted Jumps or 2:00 at 60 RPM on Assault Bike
21 Russian or American Kettlebell Swings
12 Hand Release Burpees
6 Strict Pull-ups or Modified Rope Climbs