KMW CrossFit WOD: Monday 11/1/10


Accuracy, Coordination, Power… all in one!

7 Rounds for time:
10 Wall Ball Shots (20/14)
10 Pull-Ups

The wise man will want to be ever with him who is better than himself.” ~Plato

KMW CrossFit WOD: Saturday 10/30/10

DON'T FORGET to put your name on the board!

500 meter row
40 Squats
30 Push-ups
20 Sit-ups
10 Pull-ups


Thrusters (95/65)

*10:30 Intro class will be learning how to properly use the GHD machines today!  Come learn how too.

Darren Levine’s Krav Maga Tactical Training Tip of the Day

Gun Threat from Behind, Touching (Basic Defense): Part 5 of 5

4: Bringing your left shoulder slightly forward, reach over with your right hand, pinky side up, and grab the barrel of the weapon. Keep your eyes on the assailant and be sure not to turn your back.


Darren Levine is the Chief Instructor of Krav Maga Worldwide.  A 6th degree black belt, he is one of the highest-ranked Krav Maga instructors in the world and received extensive training directly from Imi Lichtenfeld, the creator of Krav Maga.

In recognition of his extraordinary contributions to the Krav Maga system, Darren Levine received one of only two Founder Diplomas ever issued by Imi Lichtenfeld. An internationally recognized self-defense and counterterrorism expert, Darren Levine has taught thousands of civilians and police officers, as well as military special operation and anti-terrorist units in the United States and abroad.

Darren Levine serves as a Los Angeles County prosecutor and an assistant head deputy of the Target Crimes Division; he has been tasked with prosecuting the most violent crimes committed against law enforcement, including murders of on-duty peace officers. Levine has received numerous commendations, among them: National Co-Prosecutor of the Year 2004, National Association of District Attorneys; Los Angeles County Prosecutor of the Year, 2003 ADDA; and Distinguished Alumni Award, Loyola Law School.

Today’s tip is an excerpt from Black Belt Krav Maga, co-authored by Darren Levine. Available on Amazon now.

KMW CrossFit WOD: Friday 10/29/10

KMW's Dynamic Duo!

For Time:
3o Cal Row
30 Thrusters (95/65)
3 Rope Ascents
30 KB swings (1.5/1 Pood)
20 Cal Row
20 Thrusters (105/75)
2 Rope Ascents
20 KBS (1.5/1 Pood)
10 Cal Row
10 Thrusters (115/85)
1 Rope Ascent
10 KBS (1.5/1 Pood)