TUESDAY 160607

“Threshold Mash-up Training”

Wallball, As Many Repetitions As Possible in 1:00 (20lb. / 14lb.)

Rest 1:00 then,

Concept 2 Row, As Many Calories As Possible in 1:00

Rest 1:00 then,

Box Jump, As Many Repetitions As Possible in 1:00 (24′ / 20′)

Rest as needed and determine 50% of your AMRAP Threshold for each station then,

For 18:00 (6 Rounds Each Station)

Minute One: Wallball (50% of AMRAP Threshold)
Minute Two: Concept 2 Row (50% of AMRAP Threshold)
Minute Three: Box Jump (50% of AMRAP Threshold)

Note: To maximize the training effect, hit the AMRAP station as fast and hard as possible. Note the increase in the threshold training (40% to 50%) from last week.

31Heroes

Saturday 11:30 AM crew hits “31 Heroes”

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Tuesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Our Light Workout will be our HQ programming today.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

Krav Maga & CrossFit Striking Please note Bag Class is cancelled today.

Warrior Yoga 75 (6:15 PM – 7:15 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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

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