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July 15, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 14 July 2012 21:50

 

CrossFit Kids at the CrossFit Games.

 

Rest Day

Last Updated on Saturday, 14 July 2012 21:54
 
July 14, 2012 PDF Print E-mail
Written by Andrea   
Friday, 13 July 2012 21:33



Advanced

100m run

15-12-9

Split jerk #65

Beginner rope climb

100m run


Intermediate

100m run

15-12-9

Split jerk #45

Beginner rope climb

100m run


Beginner

100m run

12-9-6

Split jerk #15-25

Beginner rope climb

100m run


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

 
July 13, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 12 July 2012 19:54



Advanced

3 rounds

8 hang power snatch #65

7 pull ups

7 dips

400m run


Intermediate

3 rounds

8 hang power snatch #45

7 pull ups 

7 dips

400m run


Beginner

3 rounds

8 hang power snatch #15-25

7 pull ups

7 dips

200m run


Use whatever pull up and/or dip progressions you are comfortable with at this time.


 
July 12, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 11 July 2012 19:22



Death by Hang Power Clean


Advanced

#65


Intermediate

#45


Beginner

#15-25


With a continuously running clock do one push up the first minute, two push ups the second minute, three push ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

With a continuously running clock do one HPC the first minute, two HPC the second minute, three HPC the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 
July 11, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 10 July 2012 16:42



Rest Day

 
July 10, 2012 PDF Print E-mail
Written by Andrea   
Monday, 09 July 2012 19:56



Advanced

5 rounds

12 squats

12 pull ups


Intermediate

4 rounds

12 squats

12 pull ups or progressions


Beginner

3 rounds

12 squats

12 pull up progressions

 
July 9, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 08 July 2012 17:11

 

Advanced

15-12-9

Kettlebell deadlift 32kg

Shoulder press #65

Hang power clean #65

 

Intermediate

15-12-9

Kettlebell deadlift 24kg

Shoulder press #45

Hang power clean #45

 

Beginner

12-9-6

Kettlebell deadlift 16kg

Shoulder press #15-25

Hang power clean #15-25

Last Updated on Sunday, 08 July 2012 17:18
 
July 8, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 07 July 2012 18:24



Advanced

8 rounds

400m run or 500m row

Rest as needed between rounds


Intermediate

6 rounds

400m run or 500m row

Rest as needed between rounds


Beginner

4 rounds

400m run or 500m row

Rest as needed between rounds

 
July 7, 2012 PDF Print E-mail
Written by Andrea   
Friday, 06 July 2012 16:12



Dzendereni, Kenya.


Rest Day

 
July 6, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 05 July 2012 17:27



Advanced

5 rounds

12 wall ball #14

12 toes to bar


Intermediate

4 rounds

12 wall ball #10

12 toes to bar


Beginner

3 rounds

12 wall ball #6

12 toes to bar


If you cannot touch your toes to the bar, attempt to get them as close as possible, or sub knees to elbows or knee ups.

 
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CrossFit is a strength and intensity based fitness program.

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