WEDNESDAY 150218

Complete Two Times for Total Bench Press Repetitions:

On a 3:00 Running Clock,

Run 400 Meters
Immediately followed by,
Bench Press Maximum Repetitions

Complete Two Times for Total Pull-up Repetitions:

On a 3:00 Running Clock,

Run 400 Meters
Immediately followed by,
Pull-up Maximum Repetitions

Note: Rest up to 3:00 between rounds. This is a combination of two popular gym workouts. Prescribed Bench Press weight for men is up to 135lb. and women 85lb. Athletes can move through the workout in any order. For example, either moving back and forth between Bench and Pull-up, visa versa, or completing both rounds of one station first. The goal is to accumulate as Many Repetitions As Possible between both stations. Can anyone average 25 repetitions per each station, for a total of 100 or more repetitions?

Greg : Don HPD

Don and Greg on patrol at Santa Cruz Harbor Police Department

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Don Kinnamon, a Sergeant at Santa Cruz Harbor Police Department and Greg Amundson met in 2001, when Greg first started as a Deputy with the Santa Cruz County Sheriffs Office. Don had been training in CrossFit with CrossFit Founder Coach Greg Glassman for nearly two years at Spa Fitness (now In Shape City). Don and Amundson became close friends, and shared a passion for fitness and outdoor water activities. Don is one of the most respected Harbor Deputies and Boat Operators in the State of California with numerous lifesaving water rescues to his credit.

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Krav Maga Phase A and B Test Update

The Krav Maga Phase A Test is scheduled for Wednesday, February 25, 2015, from 6:15 PM to 8:15 PM. The Phase B Test is scheduled for Monday, March 2, 2015, from 6:15 PM to 8:15 PM. Test review and make-up classes are scheduled for February 21 and February 22 from 12:00 PM to 2:00 PM.

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Wednesday Special Programs

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

Complete up to 5 Rounds of this Circuit.

Assault Bike, 1:00 at 50 – 70 RPM

30 Slam Balls
15 Hurdle Jumps or Box Steps
10 Hand Release Push-ups or Gymnastic Bar Dips

Rest up to 2:00 between rounds.

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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