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Workout of the Day


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

 
October 16, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 15 October 2011 18:37


Advanced

5 rounds

200m run

10 pull ups

200m run

10 push ups

200m run

10 knees to elbows

200m run

10 squats


Intermediate

4 rounds

200m run

10 pull ups

200m run

10 push ups

200m run

10 knees to elbows

200m run

10 squats


Beginner

3 rounds

200m run

10 pull ups

200m run

10 push ups

200m run

10 knees to elbows

200m run

10 squats


Sub 250m row for run as needed.

Use pull up progressions if necessary.

 
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CrossFit is a strength and intensity based fitness program.

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