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December 16, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 15 December 2012 19:41



"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Knees to elbows
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Don't worry about the number of reps, just do the work at a comfortable pace for 20 seconds.
Intermediate- 6 intervals.
Beginner- 4 intervals.

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Knees to elbows


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Don't worry about the number of reps, just do the work at a comfortable pace for 20 seconds.


Intermediate- 6 intervals.

Beginner- 4 intervals.

 
December 15, 2012 PDF Print E-mail
Written by Andrea   
Friday, 14 December 2012 19:32



Advanced

For 12 minutes do:

15 kettlebell deadlifts 32kg

15 push ups

15 box jumps


Intermediate

For 12 minutes do:

15 kettlebell deadlifts 24kg

15 push ups

15 box jumps or step ups


Beginner

For 10 minutes do:

10 kettlebell deadlifts 16kg

10 push ups

10 step ups

 
December 14, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 13 December 2012 19:37



Rest Day

 
December 13, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 12 December 2012 20:17



Advanced

7 medicine ball cleans #14

5 beginner rope climbs

7 medicine ball cleans #14

5 beginner rope climbs

7 medicine ball cleans #14

5 beginner rope climbs


Intermediate

5 medicine ball cleans #10

4 beginner rope climbs

5 medicine ball cleans #10

4 beginner rope climbs

5 medicine ball cleans #10

4 beginner rope climbs


Beginner

5 medicine ball cleans #6

3 beginner rope climbs

5 medicine ball cleans #6

3 beginner rope climbs

5 medicine ball cleans #6

3 beginner rope climbs

 
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.

 
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CrossFit is a strength and intensity based fitness program.

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