THURSDAY 150813

Evolution A:

For time:
20 Burpees
Power Clean, 20 repetitions (115lb. / 85lb.)
20 Burpees
Power Clean, 20 repetitions (115lb. / 85lb.)
20 Burpees

Immediately followed by Evolution B:

Upon completion of Evolution A, immediately begin a 5:00 AMRAP (As Many Repetitions As Possible) of bodyweight Power Clean.

Note: This workout challenges bodyweight gymnastic conditioning and weightlifting skill. A great goal is 10:00 for Evolution A with Rx weight, and 10 or more Bodyweight Power Cleans during Evolution B.

CAMP-PRIVATE

CAMP (CrossFit Amundson Maximum Performance) for Jiu Jitsu and Surfing

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Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:

50 Weighted Jump Ropes
40 Medicine Ball Power Cleans
30 Medicine Ball Front Squats
20 Hand Release Push-ups
10 Pull-ups
20 Hand Release Push-ups
30 Medicine Ball Front Squats
40 Medicine Ball Power Cleans
50 Weighted Jump Ropes

CAMP (Jiu Jitsu Fighters & Pro Surfers Class – 10:00 AM at Krav Maga)
Note: Must be within 2 months of BJJ or Surfing Competition to attend this class. 

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.

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
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.

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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