“Tempo Strength Day”

Deadlift 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

Every Minute On The Minute for 10:00

Deadlift, 3 Repetitions
Hang Power Clean, 2 Repetitions
Push Jerk, 1 Repetition

Note: For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. Compare today’s repetitions and weight to February 24, 2016, March 8, 2016 and April 13, 2016. For the EMOM, use either 50%, 75% or 100% of your bodyweight.


First EWOD – Circa July 2012


Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Warrior Circuit One:

One Minute “On” followed by One Minute “Off”:

Concept 2 Row or Assault Bike (Maximum Calories)
Slam Ball or Wall Ball (20lb. / 14lb. Maximum Repetitions)
Hurdle Jump or Box Jump (Maximum Repetitions)
Toes to Bar or Knees to Elbow (Maximum Repetitions)
Peg Board (PM Class Only – Maximum Holes)

Rest up to three minutes and repeat this workout!

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Striking & Bag Class  (10:00 AM – 11:00 AM at Krav Maga)

Warrior Yoga 60 (12:00 PM – 1:00 PM at Satvana Yoga)

Endurance WOD (2:00 PM – 3:00 PM – meet at HQ)

Warrior Yoga 75 (6:15 PM – 7:30 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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


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