Gymnastics Skill Development:

Three Rounds For Maximum Total Pull-ups:
Weighted Pull-ups (15lb. / 35lb. Dumbell)
Strict Pull-ups
Kipping Pull-up

Note: For weighted pull-ups place Dumbbell between the legs above crossed ankles and jettison the Dumbbell after weighted repetitions are complete, then continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Rest as needed then,

Two Rounds For Time:

30 Kettlebell Swings
30 Burpees
Run 200 Meters
30 Toes to Bar (Or Sit-ups)

Shelby AOQ

Shelby – Fitness Outside The Box!


Wednesday Special Programs

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

As Many Rounds As Possible in 20:00 of,
Run 400 Meters
Pull-ups, 20 Repetitions
Run 400 Meters
Push-ups, 30 Repetitions
Run 400 Meters
Sit-ups, 40 Repetitions
Run 400 Meters
Squats, 50 Repetitions

Note: Once you navigate through this workout, repeat the 400 meter run with the Pull-ups. Every repetition counts in this workout, and a “round’ consists of going all the way through each station, for a total of 140 repetitions.

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)



Facebook Comments