Wendler Strength Series for Shoulder Press (Week 1 / add 10lb.)

Rest as needed then,

“Tabata This!”

Tabata Concept 2 Row (Calories)
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up on Parallel Bars
Rest 1 minute
Tabata Parallel Bar Pass Through
Rest 1 minute
Tabata Squat

Note: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your “score” for today’s “Tabata This” will be the total number of repetitions achieved in all 8 rounds of each station (Ie. Every Repetition Counts.) Can anyone achieve 400 or more total repetitions? Athletes may choose their “start station” but must honor the prescribed rotation. This is an awesome workout!




Thursday Special Programs

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

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

This is week two of the Clinic and focuses on the Deadlift series.

Clinic WOD:

Complete Three Rounds of Maximum Repetition Strict-Pull-up

Rest as needed then,

As Many Rounds As Possible in 10:00 of:

21 Deadlifts
15 Squats
9 Parallel Bar Push-ups

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips, 5 to 7 repetitions


Complete 1:00 “On” and 1:00 “Off” at the following stations:

40 – 60 RPM Aerodyne Bike
Hurdle Jump or Box Step
Slam Balls
Parallel Bar Dips
Russian Kettlebell Swing
Weighted Jump Rope
Bosu Ball Squat

Compare todays effort to Monday. Try for one more repetition at each station!

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.


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