THURSDAY 150507

Strict Pull-up Progression: 5,5,4,3,3

Rest as needed then,

Partner Workout Thursday!

Every Minute On The Minute (EMOM) For 20:00
1 Power Clean and 3 Front Squats
10 Toes To Bar

Note: On “Even” minutes one partner will do one Power Clean to the Rack Position followed by three Front Squats. The other partner will complete 10 Toes To Bar, Toes to Ring, or Toes to Ceiling. On the ‘Odd” minutes the partners will switch stations. Prior to the workout, partners will establish a challenging Front Squat weight. The goal should be a 5 Repetition Max (5RM) effort. The last time this workout was completed in our gym was August 12, 2014, September 30, 2014 and April 2, 2015. Check your Journals and set a new record today!

BJJTuesdayNight

Tuesday Night Brazilian Jiu Jitsu Warriors!

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Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

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

Concept 2 Rower (Every Calorie Counts!)
Wall Ball (20lb. / 14lb. )
Modified Rope Climb
Kettlebell Sumo Deadlift High-Pull (53lb. / 35lb.)
Burpee

Complete up to Two Rounds with 3:00 rest between rounds.

CAMP (10:00 AM – 11:00 AM at Krav Maga – Invite Only)

Women’s CrossFit (11:00 AM – 12:00 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)

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)

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

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