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Workout of the Day


December 15, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 14 December 2011 19:47


Advanced

3 rounds

14 pull ups

14 dips

21 thrusters #30 dumbbells


Intermediate

3 rounds

14 pull ups or progressions

14 dips

14 thrusters #20 dumbbells


Beginner

3 rounds

12 pull up progressions

12 dips

12 thrusters #10 dumbbells


 
December 14, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 13 December 2011 20:51

"Nehla"

Advanced

21-15-9

Box jumps or step ups

Kettlebell deadlifts #70-100

Pull ups

Intermediate

21-15-9

Box jumps or step ups

Kettlebell deadlifts #50-70

Pull ups or progressions

Beginner

15-12-9

Step ups

Kettlebell deadlifts #30-50

Pull ups or progressions

Last Updated on Tuesday, 13 December 2011 20:54
 
December 13, 2011 PDF Print E-mail
Written by Andrea   
Monday, 12 December 2011 20:41


Advanced

3 rounds

15 dumbbell hang power snatch #20, right arm

9 knees to elbows

15 dumbbell hang power snatch #20, left arm

9 knees to elbows


Intermediate

3 rounds

12 dumbbell hang power snatch #15, right arm

7 knees to elbows or knee ups

12 dumbbell hang power snatch #15, left arm

7 knees to elbows or knee ups


Beginner

3 rounds

9 dumbbell hang power snatch #10, right arm

5 knees to elbows or knee ups

9 dumbbell hang power snatch #10, left arm

5 knees to elbows or knee ups




 
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CrossFit is a strength and intensity based fitness program.

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