THURSDAY 150611

From “The CAMP” (CrossFit Amundson Maximum Performance)

5 Individually Timed Sprint Rounds of:

15 Calorie Row
15 Wall Ball Shots

Rest as needed then,

Accumulate a total of 5 Rope Climbs utilizing the most challenging technique available.

Note: Wall Ball weight is up to 20lb. for men and 14lb. for women. Rest approximately three minutes between Sprint Rounds of Row and Wall Ball. The last time this workout was completed in our gym was July 27, 2014, September 24, 2014, and April 3, 3015. The best score we’ve ever seen on this workout was accomplished by Coach Aaron (now residing in Australia) who completed all five rounds under .56 seconds. Now that is fast!

BenRoya

Ben and Roya are STRONGER and are now Married!

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Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete For Time:

Wall Ball, 21 Repetitions
9 Pull-ups
200 Meter Run
Wall Ball, 15 Repetitions
15 Pull-ups
200 Meter Run
Wall Ball, 9 Repetitions
21 Pull-ups

CAMP (Invite Only – Pro-BJJ Fighters Class – 10:00 AM – 11:00 AM at Krav Maga)

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

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) – or Strict Pull-up

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 – and maybe round three!

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 2 – Deadlift Technique

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

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