THURSDAY 150423

Bench Press 5,3,1,1,1 Repetitions,

Rest as needed then,

Complete Three Rounds:

For Time,
Row 400 Meters
Run 400 Meters
Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)

Note: For the Bench Press today, following a good warm-up, sets of 5 and 3 repetitions should be RM (Repetition Max) efforts. Then build on the 3 singles for a new 1RM load. For the timed evolution, rest up to 3:00 between rounds. Men’s Kettlebell weight is up to 53lb. and women’s up to 35lb. Can anyone average a sub 5:00 round for all 3 rounds? Compare todays effort on the Run/Row evolution to February 24, 2015.

Andy

Andy during the Water Warrior Challenge

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Thursday Special Programs

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

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

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

Complete 1:00 At Each Station. No Rest Between Stations!

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two!

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)

Week 3 – Santa Cruz Challenge Week!

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga

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