Complete Four Rounds:

On a 4:00 Running Clock,

400 Meter Run or 400 Meter Concept 2 Row
21 Kettlebell Swings
As Many Repetitions as Possible (AMRAP) of Double Unders or Weighted Jumps

Note: The 4:00 running clock begins at the start of the run. Rest up to 4:00 between rounds. Men’s Kettlebell weight is up to 53lb. and women’s weight is up to 35lb. Advanced Athlete’s may use the Double Under skill. Your score is the total number of Weighted Jumps or Double Unders achieved each round. If you use the Double Under skill, each repetition counts as two points for your score. Compare todays effort to August 11, 2014 and February 13, 2015.


Brazilian Jiu Jitsu “Kimono Dragon” Warm-up


Thursday Special Programs

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

Competitors Class (1:30 PM – 2:30 PM at Headquarters)

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)

Complete 1:00 At Each Station. No Rest Between Stations!

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts)
Weighted Jump Rope (Floater Skill)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two!

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)

Clinic WOD

Three Rounds of Maximum Repetition Pull-up – then,

For Time:

200 Meter Run
25 Medicine Ball Clean and Jerks
25 Hand Release Push-ups
200 Meter Run
20 Medicine Ball Clean and Jerks
20 Hand Release Push-ups
200 Meter Run
15 Medicine Ball Clean and Jerks
15 Hand Release Push-ups

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


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