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Workout of the Day


October 19, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 18 October 2011 20:32


Advanced

3 rounds

10 overhead squats  #65

20 double or single unders


Intermediate

3 rounds

10 overhead squats  #45

15 single unders or step ups


Beginner

3 rounds

10 overhead squats  #15-25

10 step ups

 
October 18, 2011 PDF Print E-mail
Written by Andrea   
Monday, 17 October 2011 19:35


Advanced

5 rounds

200m run

5 pull ups

5 dips

200m run

10 dumbbell shoulder press #25 DB's

200m run

Max L-sit hold with bent knees

200m run

10 squats


Intermediate

4 rounds

200m run

5 pull ups

5 dips

200m run

10 dumbbell shoulder press #15 DB's

200m run

Max L-sit hold with bent knees

200m run

10 squats


Beginner

3 rounds

200m run

5 pull ups

5 dips

200m run

10 dumbbell shoulder press #10 DB's

200m run

Max L-sit hold with bent knees

200m run

10 squats


Sub 250m row for run, and use pull up progressions as needed.


For dips, use rings, parallel bars or a bench.

 
October 17, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 16 October 2011 20:41


Rest Day

 
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CrossFit is a strength and intensity based fitness program.

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