FRIDAY 140207

From the CAMP (CrossFit Amundson Maximum Performance)

One Minute “On” One Minute “Off” At the Following Stations:

Chest to Bar Pull-up
Burpee
Hurdle Jump
Thruster (Kettlebell or Dumbbell)
Bag Ground to Shoulder

Rest 3:00 then,

Thirty Seconds “On” Thirty Seconds “Off” At the Following Stations:

Chest to Bar Pull-up
Burpee
Hurdle Jump
Thruster (Kettlebell or Dumbbell)
Bag Ground to Shoulder

Rest 2:00 then,

Fifteen Seconds “On” Fifteen Seconds “Off” At the Following Stations:

Chest to Bar Pull-up
Burpee
Hurdle Jump
Thruster (Kettlebell or Dumbbell)
Bag Ground to Shoulder

Note: This is going to be a battle! This workout is a slight variation of the famous “CrossFit For Hope” workout designed by CrossFit founder Greg “Coach” Glassman. Weight for the Thruster is between 15lb. and 35lb. and can be either a Kettlebell or Dumbbell. Hurdle Jump height is 24 inches for men and 18 for women.

The “Lee Challenge” (Curtsey of Ryan)

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Reminder that Sunday, February 9, 2014, during Coach’s Hour, Bob “Legend #7” will be teaching the techniques and variations of the new Peg Board. This workshop will take place from 12:00 PM to 1:00 PM at our Krav Maga gym.

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