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February 14, 2015 PDF Print E-mail
Written by Andrea   
Friday, 13 February 2015 21:59


Rest Day

 
February 13, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 12 February 2015 22:19

 

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

 
February 12, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 11 February 2015 22:45


Advanced

5 rounds

12 hang power clean and jerk #65

9 thrusters #65

6 hang power snatch #65


Intermediate

4 rounds

12 hang power clean and jerk #45

9 thrusters #45

6 hang power snatch #45


Beginner

3 rounds

12 hang power clean and jerk #15-25

9 thrusters #15-25

6 hang power snatch #15-25


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

 
February 11, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 10 February 2015 21:20

 

Advanced

5 rounds

10 deadlifts #95

200m run

 

Intermediate

4 rounds

10 deadlifts #65

200m run

 

Beginner

3 rounds

10 deadlifts #45

200m run

 

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

 
February 10, 2015 PDF Print E-mail
Written by Andrea   
Monday, 09 February 2015 20:45


Rest Day

 
February 9, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 08 February 2015 20:18

 

Advanced

3 rounds

5 beginner rope climbs

20 front squats  #65

 

Intermediate

3 rounds

5 beginner rope climbs

15 front squats  #45

 

Beginner

3 rounds

5 beginner rope climbs

10 front squats  #15-25

 

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

 
February 8, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 07 February 2015 22:24

 

Advanced

3 rounds

400m run

20 squats

20 push ups

 

Intermediate

3 rounds

400m run

15 squats

15 push ups

 

Beginner

3 rounds

200m run

10 squats

10 push ups

 
February 7, 2015 PDF Print E-mail
Written by Andrea   
Friday, 06 February 2015 22:39

Photo courtesy of crossfit.com


Advanced

4 rounds

500m row

15 pull ups

15 dips


Intermediate

3 rounds

400m row

15 pull ups or progressions

15 dips


Beginner

3 rounds

250m row

10 pull up progressions

10 dips


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

 
February 6, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 05 February 2015 22:34


Rest Day

 
February 5, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 04 February 2015 21:27


Advanced

4 rounds

15 double unders

15 burpees


Intermediate

4 rounds

12 double or single unders

12 burpees or pregnant burpees


Beginner

4 rounds

9 single unders or step ups

9 pregnant burpees


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.

 
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