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December 12, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 11 December 2012 19:33



"Linus"
Advanced
5 rounds
300m row
9 bear complex #45
Intermediate
4 rounds
300m row
9 bear complex #35
Beginner
3 rounds
300m row
9 bear complex #25
Bear complex:
Clean (use hang power clean), front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.

"Linus"

Advanced

5 rounds

300m row

9 bear complex #45


Intermediate

4 rounds

300m row

9 bear complex #35


Beginner

3 rounds

300m row

9 bear complex #25

 

Bear complex:

Hang power clean, front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.

 
December 11, 2012 PDF Print E-mail
Written by Andrea   
Monday, 10 December 2012 20:17



2102 CrossFit Games Regional:  Individual Event 3
Advanced
4 rounds
10 dumbbell power snatch #30
200m run
Intermediate
4 rounds
10 dumbbell power snatch #20
200m run
Beginner
4 rounds
10 dumbbell power snatch #10
200m run

2102 CrossFit Games Regional:  Individual Event 3

Advanced

4 rounds

10 dumbbell power snatch #30

200m run


Intermediate

4 rounds

10 dumbbell power snatch #20

200m run


Beginner

4 rounds

10 dumbbell power snatch #10

200m run

 
December 10, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 09 December 2012 18:03



Rest Day

 
December 9, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 09 December 2012 02:48



Advanced

5 rounds

10 kettlebell deadlifts 32kg

10 squats

10 shoulder press #65


Intermediate

4 rounds

10 kettlebell deadlifts 24kg

10 squats

10 shoulder press #45


Beginner

3 rounds

10 kettlebell deadlifts 16kg

10 squats

10 shoulder press #15-25


Sub dumbbells for the barbell as needed.

 
December 8, 2012 PDF Print E-mail
Written by Andrea   
Friday, 07 December 2012 20:26



Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

 
December 7, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 06 December 2012 17:19



Advanced

5 rounds

10 overhead squats #65

10 push ups


Intermediate

4 rounds

10 overhead squats #45

10 push ups


Beginner

3 rounds

10 overhead squats #15-25

10 push ups


Do push ups on an elevated surface as necessary.

 
December 6, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 05 December 2012 19:20



Rest Day

 
December 5, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 04 December 2012 17:40



"Baby Grace"
Advanced
30 hang power clean and anyway overhead  #65
Intermediate
30 hang power clean and anyway overhead  #45
Beginner
30 hang power clean and anyway overhead  #15-25
Sub dumbbells for the barbell if needed.

"Baby Grace"


Advanced

30 hang power clean and anyway overhead  #65


Intermediate

30 hang power clean and anyway overhead  #45


Beginner

30 hang power clean and anyway overhead  #15-25


Sub dumbbells for the barbell if needed. 

 
December 4, 2012 PDF Print E-mail
Written by Andrea   
Monday, 03 December 2012 21:33



Advanced

3 rounds

20 double unders

15 push jerks #65


Intermediate

3 rounds

20 single unders or step ups

15 push jerks #45


Beginner

3 rounds

15 step ups

10 push jerks #15-25

 
December 3, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 02 December 2012 20:20



Advanced

For 15 minutes do:

8 ring dips

10 box jumps

12 overhead plate lunges #25


Intermediate

For 15 minutes do:

8 ring dips or jump to support

10 box jumps or step ups

12 overhead plate lunges #15


Beginner

For 10 minutes do:

8 jump to support on rings

8 step ups

8 overhead plate lunges #10

 
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CrossFit is a strength and intensity based fitness program.

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