Strict Pull-up 5, 4, 3, 2 Repetitions (Tempo Training)

Rest as needed then,

Complete Three Rounds:

On a 4:00 Running Clock,
Run 400 Meters
30 Kettlebell Swings (53lb. / 35lb.)
As Many Repetitions As Possible of Double Under

Note: On the Pull-up, descend over a 3 second count, hold the bottom position for 1 second, explosively return to the top position (No Kipping!) and hold the top position, with chin over the bar for 2 seconds.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. How many Athletes can average 100 or more Double Unders each round?


Couples Workout (with Louie!)


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Today our CAMP workout will be our HQ programming.

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

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

Warrior Circuit#2
Complete 1:00 At Each Station:

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up or Rope Climb
Power Wheel (Got Core!)
Bonus Station?

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest. In addition, we may also utilize the “Tabata Interval”. Our HQ classes will be joining our Light class tonight!

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)

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


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