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Workout of the Day


April 21, 2012 PDF Print E-mail
Written by Andrea   
Friday, 20 April 2012 21:12



Advanced

5 rounds

10 back squats #65

10 knees to elbows


Intermediate

4 rounds

10 back squats #45

10 knees to elbows


Beginner

3 rounds 

10 back squats #15-25

10 knees to elbows

 
April 20, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 19 April 2012 18:57



For 12 minutes do:


3 beginner rope climbs

15 push ups


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

 
April 19, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 18 April 2012 20:37



Advanced

400m run

21 thrusters #55

21 pull ups

300m run

15 thrusters #55

15 pull ups

200m run 

9 thrusters #55

9 pull ups


Intermediate

400m run

21 thrusters #35

21 pull ups or progressions

300m run

15 thrusters #35

15 pull ups or progressions

200m run

9 thrusters #35

9 pull ups or progressions


Beginner

300m run

15 thrusters #15-25

15 pull up progressions

200m run

12 thrusters #15-25

12 pull up progressions

100m run

9 thrusters #15-25

9 pull up progressions

 
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CrossFit is a strength and intensity based fitness program.

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