Workout Of The Day (WOD)

Bench Press 5,5,5,5,5 Repetitions (Go Heavy!)

Rest as needed then,

2 Rounds on a 4:00 Running Clock of:

Row 500 Meters
21 Thursters
As Many Repetitions As Possible of Pull-up

Note: For the metabolic component of todays workout, each Athlete will have 4:00 to row 500 meters, perform 21 Thrusters, and then in the remaining amount of time, complete as many Pull-ups as possible. Your “score” is the number of successfully completed Pull-ups. Men’s prescribed weight is 95l. and women’s weight is 65lb. The Advanced goal for today’s workout is 21 or more Pull-ups each round. For the Bench Press, work up to a heavy 5 Repetitions Max Effort. Advanced goal is Bodyweight.


Krav Maga Santa Cruz Phase A Begins!


Wednesday Special Programs

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

Light Skill Development: Russian Kettlebell Swing

Light Workout Of The Day (WOD)

Complete Five Rounds:

15 Russian Swings
15 Squats
15 Slam Balls

Rest as needed then,

Maximum Calories on Assault or Aerodyne Bike in 1:00

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are in our third week of Clinic and will focus on the Power Clean and Rope Climb techniques.

Clinic Skill: Medicine Ball Clean, Barbell Clean and Rope Climb

Clinic Workout:

21,15,9 Repetitions of:
Barbell Clean
Hand Release Push-up

WaterWOD (10:00 AM – 11:00 AM at Simpkins Swim Center – Meet at HQ)

Warm Up with Technique
Mini Set (4 x 50 on 1:20)
Brick Runs and Brick Deep-Water Retrieval


50 Yards Swim
15 Med Ball Squats
50 Yards Kick
15 Hand Release Push-Ups

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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