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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

 
March 26, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 25 March 2015 19:07

Photo courtesy of crossfit.com


Rest Day

 
March 25, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 24 March 2015 20:05



Advanced

For 15 minutes do:

400m run

20 pull ups

20 dips

 

Intermediate

For 15 minutes do:

400m run

15 pull ups or progressions

15 dips

 

Beginner

For 10 minutes do:

200m run

10 pull up progressions

10 dips


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

 
March 24, 2015 PDF Print E-mail
Written by Andrea   
Monday, 23 March 2015 22:46

 

Advanced

3 rounds

20 overhead walking lunges  #25 plate

20 knees to elbows

20 good mornings

 

Intermediate

3 rounds

15 overhead walking lunges  #15 plate

15 knees to elbows

15 good mornings

 

Beginner

3 rounds

10 overhead walking lunges  #10 plate

10 knees to elbows

10 good mornings


Use an empty bar for the good mornings.

 
March 23, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 22 March 2015 23:00

 

Advanced

21-15-9

Dumbbell snatch #30

Beginner rope climb

 

Intermediate

21-15-9

Dumbbell snatch #20

Beginner rope climb

 

Beginner

15-12-9

Dumbbell snatch #10

Beginner rope climb


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

 
March 22, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 21 March 2015 21:22


Rest Day

 
March 21, 2015 PDF Print E-mail
Written by Andrea   
Friday, 20 March 2015 19:50


Advanced

3 rounds

400m run

20 push ups

20 box jumps

20 wall ball #14


Intermediate

3 rounds

400m run

15 push ups

15 box jumps or step ups

15 wall ball #10


Beginner

3 rounds

200m run

10 push ups

10 step ups

10 wall ball #6

 
March 20, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 19 March 2015 19:56



15.4

Advanced

For 8 minutes do:

15 dumbbell press #30

15 hang power cleans #75


Intermediate

For 8 minutes do:

12 dumbbell press #20

12 hang power cleans #55


Beginner

For 8 minutes do:

9 dumbbell press #10

9 hang power cleans #25


If your belly impedes your bar path, substitute dumbbells for the barbell.

 
March 19, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 18 March 2015 19:03

 

Death by Back Squat

 

With a continuously running clock do one back squat the first minute, two back squats the second minute, three back 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 18, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 17 March 2015 21:38


Rest Day

 
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