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

Rest as needed then,

Complete Three Individually Timed “Sprint Rounds”:

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

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. Can anyone average a sub 5:00 round for all 3 rounds? Compare today’s weight and time to June 24, 2015, and August 28, 2015. Pull-ups can be completed before the timed evolution, between rounds, or following the session.



Aisha’s first Rope Climb!


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be HQ programming today.

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Today our  Light Class will join our HQ class and programming.

Krav Maga  (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel and dry shirt to Krav Maga!


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