Krav Maga Curriculum: Tuesday 11/1/11

Front Kick


  • Straight Punches
  • Sprawling
  • Front Kicks
  • Choke from the Front


  • Diagonal Downward Round Kick
  • Kick Combinations
  • Headlock form Behind
  • Recognition Drills


  • Self-Defense Review: Chokes, Headlocks, Bearhugs
  • Forward Roll
  • Forward Roll/Back Fall Break

Please be sure to arrive on time and remember: Krav Maga top & bottom is required in every class!

“The best way out is always through.”
- Robert Frost 

1-01, 2-31, 3-37

KMW CrossFit WOD: Tuesday 11/1/11

5 sets against a 60 second running clock of:
10 Barbell Thrusters for max reps (45/35)

Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

Class Limit=18 Athletes
WOD Times-6am, 7am, 4pm, 7pm

“I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can’t see from the center.” ~Kurt Vonnegut


Krav Maga Curriculum: Monday 10/31/11


  • Arm Pulls
  • Hammerfists (Forward/Downward)
  • Headlock from the Side


  • Inside Defenses (Left vs. Left; Right vs. Right)
  • Multiple Attacker Drills
  • Offensive Front Kick
  • Inside Defense vs. Offensive Front Kick


  • Handgun from Front
  • Handgun to Side of Head
  • Recognition Drills

Please be sure to arrive on time and remember: Krav Maga top & bottom is required in every class!

“Men’s best successes come after their disappointments.”
- Henry Ward Beecher 

1-17, 2-17, 3-17

KMW CrossFit Halloween WOD


Team WOD
In teams of 3 complete the following for time:
1500 Meter Run (relay of 500 each)
150 Double Unders
100 Kettlebell Swings (24/16)
150 Double Unders
100 *Overhead Squats (95/65)
150 Double Unders
100 Burpees
150 Double Unders
1500 Meter Run (final relay)
Only 1 athlete may work at a time.  Each team is allowed only 1 bar.  You must work as a team to add weight or break weight down for each athlete upon their turn.  Once you have completed an exercise, your equipment needs to be put completely away before moving to the next exercise.

*If you still cannot OHS with full ROM you are required to GO LIGHTER on your load.  Please do not go heavy and compromise the movement.  ~Your Coaches.

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 4pm, 5pm, 6pm
8pm Intro To CrossFit

8am KMW CrossFit Team in Training
Burgener Warm Up With Oly-Bar
Power Clean+Front Squat 3-3-3-3 @ 80%
Split Jerk-3-3-3-3 @ 80%