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January 24, 2015 PDF Print E-mail
Written by Andrea   
Friday, 23 January 2015 22:55


Advanced

3 rounds

25 dumbbell shoulder press #30

9 beginner rope climbs


Intermediate

3 rounds

20 dumbbell shoulder press #20

6 beginner rope climbs


Beginner

3 rounds

15 dumbbell shoulder press #10

3 beginner rope climbs


Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

 
January 23, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 22 January 2015 23:39

 

Advanced

40 calorie row

20 box jumps

20 push jerks #65

 

Intermediate

30 calorie row

15 box jumps or step ups

15 push jerks #45

 

Beginner

20 calorie row

10 step ups

10 push jerks #15-25

Last Updated on Thursday, 22 January 2015 23:51
 
January 22, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 21 January 2015 21:14


Advanced

15 medicine ball cleans #14

15 dips

15 medicine ball cleans #14

15 pull ups

15 medicine ball cleans #14

15 push ups

15 medicine ball cleans #14


Intermediate

12 medicine ball cleans #10

12 dips

12 medicine ball cleans #10

12 pull ups or progressions

12 medicine ball cleans #10

12 push ups

12 medicine ball cleans #10


Beginner

9 medicine ball cleans #6

9 dips

9 medicine ball cleans #6

9 pull up progressions

9 medicine ball cleans #6

9 push ups

9 medicine ball cleans #6


Use bands for the dips as needed, or scale to jump to support.

 
January 21, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 20 January 2015 19:45

Photo courtesy of crossfit.com


Rest Day

 
January 20, 2015 PDF Print E-mail
Written by Andrea   
Monday, 19 January 2015 22:08


Isabel

 

Advanced

30 hang power snatches #65

 

Intermediate

30 hang power snatches #45

 

Beginner

30 hang power snatches #15-25

 

If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
January 19, 2015 PDF Print E-mail
Written by Andrea   
Monday, 19 January 2015 00:16

 

Advanced

3 rounds

500m row

20 burpees

20 thrusters #65

 

Intermediate

3 rounds

500m row

15 burpees or pregnant burpees

15 thrusters #45

 

Beginner

3 rounds

250m row

10 pregnant burpees

10 thrusters #15-25

 

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.

Last Updated on Monday, 19 January 2015 00:22
 
January 18, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 17 January 2015 20:49

 

 

Advanced

30 Pull ups

30 Dips

 

Intermediate

30 Pull ups or progressions

30 Dips

 

Beginner

30 Pull up progressions

30 Dips


Do strict pull ups if you are able, using bands if necessary.

Use bands for the dips as needed, or scale to jump to support.


 
January 17, 2015 PDF Print E-mail
Written by Andrea   
Friday, 16 January 2015 23:23


Rest Day

 
January 16, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 15 January 2015 21:38

 

Advanced

21-15-9

Deadlifts #95

Knees to elbows

 

Intermediate

21-15-9

Deadlifts #65

Knees to elbows

 

Beginner

15-12-9

Deadlifts #35

Knees to elbows

 

If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

Last Updated on Thursday, 15 January 2015 21:44
 
January 15, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 14 January 2015 20:49

 

Death by Front Squat

 

With a continuously running clock do one front squat the first minute, two front squats the second minute, three front 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

 
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