TUESDAY 150120

Workout Of The Day (WOD)

Wendler Strength Series for Bench Press and Front Squat (Week 2)

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Concept 2 Row (Maximum Calories)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Dumbbell Thruster

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:

Note: We are in our final month of the Wendler Strength Series for Bench Press, Front Squat and Shoulder Press. We’ve already seen some remarkable and inspiring results in strength, with numerous “Personal Records” in these lifts. On today’s AMRAP workout, Athletes will rotate through each station after 1:00 rest. Athlete’s may pick their start station, but must honor the prescribed order of rotation.

3 Captains

Cory Demers – Scott Fowler – Greg Amundson


“For he that sheds his blood with me today shall be my brother.” In CrossFit, the ritual sacrifice of human energy forges bonds that unite spirits. This is the Way of the Warrior of Light.


Tuesday 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 three of the Clinic and focuses on the Clean series.

Clinic Skill: Rope Climb and Parallel Bar Pass Through

Clinic WOD:

As Many Rounds As Possible in 10:00 of:

10 Hang Power Cleans
10 Parallel Bar Push-ups
10 Burpees

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

Strength Development:

Tire Flips (Complete up to 7 Heavy Tire Flips)


Complete Three Rounds For Time:

100 Weighted Jump Ropes
21 Russian Kettlebell Swings
12 Strict Pull-ups or Band Pulls

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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