TUESDAY 151013
Evolution A:
Tabata Interval, Concept 2 Row, Maximum Calories (100 Calorie Goal)
4:00 of Strict Pull-ups
Rest 2:00 then,
Evolution B:
Tabata Interval, Kettlebell Swing, Maximum Repetitions (100 Repetition Goal)
4:00 of Strict Handstand Push-up
Note: Athletes can start on either Evolution A or B. Kettlebell weight on Evolution B is 53lb./ 35lb. Every calorie and repetition counts as a point. Modifications for the Handstand Push-up will be assigned in the gym. The “Tabata Interval” is 20 seconds of work, followed by 10 seconds of rest, for 8 rounds.
Aaron and Nate at “The Ranch” – CrossFit Level I Trainer Course
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CAMP (8:00 AM – 9:00 AM at HQ)
Our CAMP Workout will be our HQ programming today.
Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Warrior Circuit #1
Perform 1:00 At Each Station. No Rest Between Stations.
Assault Bike (50 – 80 RPM)
Rope Climb (Or Pull-up)
Hurdle Jump
Wall Ball
Burpee
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Every repetition counts as a point. There is no rest between stations. After 5 minutes of work, rest 1:00, and repeat for a total of 3 rounds.
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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CrossFit Amundson
CrossFit Amundson
Firebreather Athletics
