KMW CrossFit WOD: Tuesday 3/1/11

Cartoon exerciseWOD
5 Wall Walks
10 Box Jumps
20 Pull-Ups
30 Air Squats
400 Meter Run
500 Meter Row

*Choose which category is best for you:
3 Rounds for time: Novice
4 Rounds for time: Intermediate/Advanced
5 Rounds for time: Elite

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

Gun to Head of Third Party, Defender to Side (Hostage Situation): Part 1 of 5

Threat: The assailant stands with his chest to the third party’s back. He loops his left arm around the front of the third party’s throat and points the handgun at the side of the third party’s head. You are standing to the right of the third party and assailant.

Solution: The short side is the center of the third party’s head or to the back of the head. The best course of action is to redirect the line of fire towards the assailant.

Note: Similar actions, with a few minor adjustments, would be taken if you were forced to come from another angle.


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 and Ryan Hoover. Available on Amazon now.

KMW CrossFit WOD: Monday 2/28/11


DKan's Deadlift

Can you guess the age of DKAN? Not by just looking at him!

Birthday WOD
40 OH Lunges w/ Barbell
1 Rope Ascent
40 Wall Ball Shots (20/14)
1 Rope Ascent
40 Double Unders
1 Rope Ascent
40 Burpees
1 Rope Ascent
40 GHD Sit-Ups
1 Rope Ascent

“A Coach is someone who can give correction without causing resentment.” ~John Wooden

KMW CrossFit WOD: Saturday 2/26/11

1000 Meter Row
10 Rounds of:
5 Pull-Ups
10 Ring Push-Ups
15 Front Squats (75/55 lbs)

Caleb and Gerry post WOD

Caleb and Gerry post WOD

10:30 Intro To CrossFit:
Today is designated to KettleBell training.  We will cover and practice the KB Swing, Clean, and Snatch, as well as analyzing the difference between moving a KettleBell vs moving a Barbell.  The KB is a dynamic tool that can be utilized for developing explosive power needed in almost any sport or activity especially Krav Maga, how bout that!  This class can be helpful even if you are not currently using CrossFit as a training tool.  Come in and learn more about how the KettleBell can enhance your training.
See you at the whiteboard!