TUESDAY 141104

Workout Of The Day (WOD)

Complete Four Times for Total Repetitions:

On a 3:00 Running Clock,

Run 400 Meters
Immediately followed by,
Bench Press Maximum Repetitions

Note: Rest up to 3:00 between rounds. This is a twist on one of the most popular gym workouts, the infamous Run 400 Meters and 21 Bench Press couplet. Prescribed weight for men is up to 135lb. and women 85lb. How many people can total 80 or more Bench Press repetitions between all four founds with prescribed weight? Compare todays total repetitions and weight used to July 30, 2014.


Krav Maga “KIDA Bow In” – A Warrior’s Ritual


Tuesday Special Programs 

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

One Minute “On” followed by One Minute “Off” at the following stations:

Aerodyne Bike (Maximum Calories)
Ball Slam
Band Assisted Strict Pull-up
Russian Kettlebell Swing
Hand Release Push-up

Note: Rest as needed then repeat the entire evolution. Try to match your first round score at each station!

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

Our clinic this week will focus on the Squat, Front Squat and Overhead Squat, as well as the gymnastic movements Pull-up and Push-up. Following instruction, points of performance, and development of technique, the workout will be:

Tabata Squat (8 Rounds)
Tabata Push-up (8 Rounds)
Tabata Pull-up (8 Rounds)

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

Snatch progressions, technique and drills. Every Minute On The Minute (EMOM) workout.

Endurance Workout (1:30 PM – 2:30 PM meet at Headquarters)

2 x 800 Meter Repeats (Equal work to rest)
3 x Big Blue Hill Sprints (1 to 5 work to rest)

Yoga (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.

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

CrossFit Ladies Class (11:00 AM – 12:00 PM – Headquarters)


“What we think determines what happens to us, so if we want to change our lives, we need to stretch our minds.” – Wayne Dyer 


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