THURSDAY 151210

“SEALFIT Grinder”

Complete The Following Repetition Scheme,

1 Pull-up
1 Dip
2 Hand Release Push-ups
2 Pull-ups
2 Dips
4 Hand Release Push-ups
3 Pull-ups
3 Dips
6 Hand Release Push-ups

Note: Continue this repetition scheme to 10 Pull-ups, 10 Dips, 20 Hand Release Push-ups, then reverse the sequence back to 1 Pull-up, 1 Dip and 2 Hand Release Push-ups. Both the standard Bar Dip and advanced Ring Dip will be a scaling option. Advanced Athletes should also focus on the Strict Pull-up. There is a 20:00 time cap on todays workout. This workout comes from our friends at SEALFIT. 50Words

CrossFit Way in 50 Words

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Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:

Weighted Jump Rope, 100 Repetitions (or 75 Double Unders)
50 Squats
40 Russian Kettlebell Swings
30 Hand Release Push-ups
20 Knees to Elbow (or Sit-ups)
10 Burpees
5 Strict Pull-ups
Weighted Jump Rope, 100 Repetitions (or 75 Double Unders)
5 Strict Pull-ups
10 Burpees
20 Knees to Elbow (or Sit-ups)
30 Hand Release Push-ups
40 Russian Kettlebell Swings
50 Squats
Weighted Jump Rope, 100 Repetitions (or 75 Double Unders)

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

CrossFit Light – (5:00 PM – 6:00 PM at HQ)

Note: Our LIGHT class will join our HQ program today.

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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