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April 5, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 04 April 2015 22:27


Advanced

3 rounds

800m run

25 thrusters #20 dumbbells

400m farmer's carry #20 dumbbells


Intermediate

3 rounds

400m run

20 thrusters #15 dumbbells

400m farmer's carry #15 dumbbells


Beginner

3 rounds

200m run

15 thrusters #10 dumbbells

200m farmer's carry #10 dumbbells

 
April 4, 2015 PDF Print E-mail
Written by Andrea   
Friday, 03 April 2015 19:36


Angie

Advanced

60 pull ups

60 push ups

60 knees to elbows

60 squats

 

Intermediate

45 pull ups or progressions

45 push ups

45 knees to elbows

45 squats

 

Beginner

30 pull up progressions

30 push ups

30 knees to elbows

30 squats

 
April 3, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 02 April 2015 18:12

Photo courtesy of crossfit.com


Rest Day

 
April 2, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 01 April 2015 19:48


Advanced

5 rounds

200m run

10 lunges


Intermediate

4 rounds

200m run

10 lunges


Beginner

3 rounds

200m run

10 lunges

 
April 1, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 31 March 2015 20:28


Advanced

5 rounds

10 box jumps

10 knees to elbows

10 good mornings


Intermediate

4 rounds

10 box jumps or step ups

10 knees to elbows

10 good mornings


Beginner

3 rounds

10 step ups

10 knees to elbows

10 good mornings


For the good mornings, use an empty bar.

 
March 31, 2015 PDF Print E-mail
Written by Administrator   
Tuesday, 31 March 2015 10:01



Advanced

21-15-9

Kettlebell deadlifts  32kg

Push press  #65

 

Intermediate

21-15-9

Kettlebell deadlifts  24kg

Push press  #45

 

Beginner

15-12-9

Kettlebell deadlifts  16kg

Push press  #15-25

 
March 30, 2015 PDF Print E-mail
Written by Administrator   
Monday, 30 March 2015 08:35


Rest Day

 
March 29, 2015 PDF Print E-mail
Written by Administrator   
Saturday, 28 March 2015 21:20

 

Death by Overhead Squat

 

With a continuously running clock do one overhead squat the first minute, two overhead squats the second minute, three overhead squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

Intermediate

#45

Beginner

#15-25

 
March 28, 2015 PDF Print E-mail
Written by Andrea   
Friday, 27 March 2015 20:01

 

Advanced

3 rounds

25 burpees

25 pull ups

 

Intermediate

3 rounds

20 burpees or pregnant burpees

20 pull ups or progressions

 

Beginner

3 rounds

15 pregnant burpees

15 pull up progressions

 

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

 
March 27, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 26 March 2015 20:44


15.5

Advanced

21-15-9

Row (calories)

Thrusters #65


Intermediate

21-15-9

Row (calories) 

Thrusters #45


Beginner

15-12-9

Row (calories)

Thrusters #15-25

 
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