Wendler Strength Series for Shoulder Press (Week 1)

Rest as needed then,

For Time:

For time:
Row 1,000 meters
15 Burpees 
Shoulder Press, 30 Repetitions
15 Burpees 
Push Press, 30 Repetitions
15 Burpees 
Push Jerk or Split Jerk, 30 Repetitions
15 Burpees
Run, 1000 Meters 

Note: This is a monster – come mentally and physically prepared for a battle. Technique for the Press, Push Press and Push Jerk will be reviewed each class. Prescribed barbell weight for men is 75lb. and women 65lb. Dumbell’s may be substituted for the barbell for Krav Maga Phase A and Phase B Athletes.



“The connection between physical training and psychological development has been recognized since the early days of CrossFit. Coach Greg Amundson—the “Original Firebreather”—was one of the first pupils of CrossFit Founder and CEO Greg Glassman. Founder of the CrossFit Goal Setting Course, Amundson often quotes his mentor when working with athletes who are eager to learn the secret to a faster Fran time. “The greatest adaptation to CrossFit takes place between the ears,” Amundson said. “That’s from Greg Glassman.” According to Amundson, the mind and body are intrinsically connected. Every choice to go back to the barbell or hang onto the pull-up rig for one more rep will shape athletes’ attitudes. “What you’re doing is you’re seeing the glass as half full,” he said. “When that principle is felt in the gym, it’s understood in the life of the athlete.'” – By Britney Saline in Becoming a Coach – CrossFit Journal Article


 Thursday Special Programs

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

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

Clinic Skills Week 1: Squat – Front Squat and Overhead Squat. Pull-up and Push-up.

Clinic WOD:

21 Front Squats
9 Bar Over Burpees
15 Front Squats
15 Bar Over Burpees
9 Front Squats
21 Bar Over Burpees

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

Strength Development:

Tire Flips, 5 to 7 repetitions
Tire Pulls, 3 to 5 repetitions


25 Meters Bear Crawl or Spider Man Crawl
10 Burpees
25 Meter Long Jump
10 Burpees

Note: Complete two to three rounds of this circuit.

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

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 Bailey Feeney.



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