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Workout of the Day


May 27, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 26 May 2012 19:42



Advanced
5 rounds
3 beginner rope climbs
10 shoulder press  #25 DB's
10 overhead squats  #65
Intermediate
4 rounds
3 beginner rope climbs
10 shoulder press  #15 DB's
10 overhead squats  #45
Beginner
3 rounds
3 beginner rope climbs
10 shoulder press  #10 DB's
10 overhead 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.

Advanced

5 rounds

3 beginner rope climbs

10 shoulder press  #25 DB's

10 overhead squats  #65

 

Intermediate

4 rounds

3 beginner rope climbs

10 shoulder press  #15 DB's

10 overhead squats  #45

 

Beginner

3 rounds

3 beginner rope climbs

10 shoulder press  #10 DB's

10 overhead 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.

 
May 26, 2012 PDF Print E-mail
Written by Andrea   
Friday, 25 May 2012 16:18



"Baby Grace"
Advanced
30 hang power clean and anyway overhead  #65
Intermediate
30 hang power clean and anyway overhead  #45
Beginner
30 hang power clean and anyway overhead  #15-25
Sub dumbbells for the barbell if needed.

"Baby Grace"


Advanced

30 hang power clean and anyway overhead  #65


Intermediate

30 hang power clean and anyway overhead  #45


Beginner

30 hang power clean and anyway overhead  #15-25


Sub dumbbells for the barbell if needed. 

 
May 25, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 24 May 2012 20:55



Advanced

5 rounds

15 push press #55

15 double unders or single unders


Intermediate

4 rounds

15 push press #35

15 single unders or step ups


Beginner

3 rounds

15 push press #15-25

15 step ups


 
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CrossFit is a strength and intensity based fitness program.

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