TUESDAY 141202

Workout Of The Day (WOD)

Tabata Kettlebell Swing

Rest as needed then,

Complete Three Rounds:

Against a 3:00 Running Clock
50 Double Unders (or 100 Weighted Jumps)
As Many Repetitions As Possible of Dumbbell Snatch

Note: On the Tabata workout, men’s prescribed weight is up to 53lb. and women up to 35lb. On the AMRAP, dumbbell weight is 45lb. and 35lb. respectively. Rest up to 3:00 between AMRAP rounds.

BetoPostWOD

Beto is a Warrior

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Tuesday Special Programs

CrossFit Clinic (7:00 PM – 8:00 PM at Krav Maga)

We are starting our second week of the Clinic and will focus on the Deadlift series.

Clinic WOD

As Many Rounds As Possible in 10:00 of:

Medicine Ball Squat Clean, 15 Repetitions
10 Hand Release Push-ups
10 Pull-ups

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

Strength Development:

Tire Pulls, 3 to 5 rounds

Conditioning:

30 Seconds of Weighted Jump-Ropes
30 Seconds Rest
30 Seconds of Russian Kettlebell Swing
30 Seconds Rest
30 Seconds Aerodyne Bike
30 Seconds Rest
30 Seconds Slam Ball
30 Seconds Rest

Note: Complete two to three rounds of this circuit.

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

Olympic Lifting (7:00 PM – 8:00 PM at Headquarters)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow and will be taught by Greg Amundson. Tonights class will also focus on the “Fighting Warrior” and “Archers Breath” techniques.

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Steves Club National Program receives both CrossFit and Yoga Training [video]

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