March 22nd, 2008
WOD

CrossFit

5 rounds of 3 minutes with a 1 minute rest on the clock: 

5 shoulder presses, 95 lbs (65 lbs)

10 push presses, 95 lbs (65 lbs)

15 push jerks, 95 lbs (65 lbs)

 + bag work

 

Kids workout

Total reps for 10 minutes

5 jumps at 2′ centers

1 lap farmers walk with 4# KB

1 lab ball slams w/walk

Izumi 7

Miho 7

Miwa 7

Sean 8

Andrew 5

 

Workout:

3 rounds 

10 Ball Slams

15 Sit ups

10 Push-ups

 

David 5:00

Andrea 4:15 

 

Gracie Barra JiuJitsu

Competition workout. New members are invited to attend. Advanced and basic together.

Muay Thai Kickboxing

Basics :

Jab and Cross + Balance + Pad work…

Commando Krav Maga

Choke defense + escape