TUESDAY 150310

Kettlebell Swing Ladder for 10:00

Rest as needed then,

4 Rounds for Time Of:
50 Squats
Run 400 Meters
30 Push-ups

Note: On the Kettlebell Swing Ladder, Athletes will add either 1 or 2 Repetitions on the minute for 10:00. Kettlebell weight is up to 53lb. for men and 35lb. for women. Advanced Athletes are also encouraged to utilize the Hand Release Push-up technique or complete their Push-ups on Parallel Bars. This is an “Old School 2003″ Glassman original workout and it’s gonna’ be a good one. The last time this workout was performed in our gym was June 29, 2014 and January 2, 2015.

CHPV

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On March 8, 2015, Greg Amundson joined CHP Ventura and the videographers for Calibre Press to film a series of instructional videos on CrossFit for Law Enforcement. Special thanks to CHP Ventura for opening up their CrossFit gym for the video series!

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Tuesday Special Programs

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)

Week 1 – Deadlift Series & Strict Pull-up

Clinic WOD – Complete Three Rounds:

Run 400 Meters
21 Kettlebell Swings
12 Hand Release Burpees

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

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