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April 9, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 08 April 2015 22:24


Advanced

21-15-9

Burpees

Hang power snatch #65

Pull ups


Intermediate

21-15-9

Burpees or pregnant burpees

Hang power snatch #45

Pull ups or progressions


Beginner

15-12-9

Pregnant burpees

Hang power snatch #15-25

Pull up progressions


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.

If you are new to the snatch movement or your belly impedes your bar path, use a one-armed dumbbell snatch at approximately half the bar weight.

 
April 8, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 07 April 2015 20:42


Advanced

3 rounds

50m overhead plate walk  #25 plate

20 knees to elbows

20 good mornings

 

Intermediate

3 rounds

50m overhead plate walk  #15 plate

15 knees to elbows

15 good mornings

 

Beginner

3 rounds

25m overhead plate walk  #10 plate

10 knees to elbows

10 good mornings

 

Use an empty bar for the good mornings.

 
April 7, 2015 PDF Print E-mail
Written by Andrea   
Monday, 06 April 2015 18:08


Rest Day

 
April 6, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 05 April 2015 19:02


 

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

 
April 5, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 04 April 2015 22:27


Advanced

3 rounds

800m run

25 thrusters #20 dumbbells

400m farmer's carry #20 dumbbells


Intermediate

3 rounds

400m run

20 thrusters #15 dumbbells

400m farmer's carry #15 dumbbells


Beginner

3 rounds

200m run

15 thrusters #10 dumbbells

200m farmer's carry #10 dumbbells

 
April 4, 2015 PDF Print E-mail
Written by Andrea   
Friday, 03 April 2015 19:36


Angie

Advanced

60 pull ups

60 push ups

60 knees to elbows

60 squats

 

Intermediate

45 pull ups or progressions

45 push ups

45 knees to elbows

45 squats

 

Beginner

30 pull up progressions

30 push ups

30 knees to elbows

30 squats

 
April 3, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 02 April 2015 18:12

Photo courtesy of crossfit.com


Rest Day

 
April 2, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 01 April 2015 19:48


Advanced

5 rounds

200m run

10 lunges


Intermediate

4 rounds

200m run

10 lunges


Beginner

3 rounds

200m run

10 lunges

 
April 1, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 31 March 2015 20:28


Advanced

5 rounds

10 box jumps

10 knees to elbows

10 good mornings


Intermediate

4 rounds

10 box jumps or step ups

10 knees to elbows

10 good mornings


Beginner

3 rounds

10 step ups

10 knees to elbows

10 good mornings


For the good mornings, use an empty bar.

 
March 31, 2015 PDF Print E-mail
Written by Administrator   
Tuesday, 31 March 2015 10:01



Advanced

21-15-9

Kettlebell deadlifts  32kg

Push press  #65

 

Intermediate

21-15-9

Kettlebell deadlifts  24kg

Push press  #45

 

Beginner

15-12-9

Kettlebell deadlifts  16kg

Push press  #15-25

 
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