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Workout of the Day


February 9, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 08 February 2015 20:18

 

Advanced

3 rounds

5 beginner rope climbs

20 front squats  #65

 

Intermediate

3 rounds

5 beginner rope climbs

15 front squats  #45

 

Beginner

3 rounds

5 beginner rope climbs

10 front squats  #15-25

 

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

 
February 8, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 07 February 2015 22:24

 

Advanced

3 rounds

400m run

20 squats

20 push ups

 

Intermediate

3 rounds

400m run

15 squats

15 push ups

 

Beginner

3 rounds

200m run

10 squats

10 push ups

 
February 7, 2015 PDF Print E-mail
Written by Andrea   
Friday, 06 February 2015 22:39

Photo courtesy of crossfit.com


Advanced

4 rounds

500m row

15 pull ups

15 dips


Intermediate

3 rounds

400m row

15 pull ups or progressions

15 dips


Beginner

3 rounds

250m row

10 pull up progressions

10 dips


Use bands for the dips as needed, or scale to jump to support.

 
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