THURSDAY 22 APRIL

10 Rds for time:

3 x Deadlift (140 kg / 90 kg)
15 x Wall Ball (20lb / 14lb)

Enjoy!!

Wednesday 21 April

Tabata Something Else

32 consecutive tabata intervals
(20 seconds work 10 seconds rest)

8 x Pull Ups
8 x Press Ups
8 x Sit Ups
8 x Squats

Count each rep for your total score

Tuesday 20 April

Hansen

5 Rounds for time:

30 x Kettlebell Swings
30 x Burpees
30 x Situps

Monday 19th April

Cindy

5 Pull Ups
10 Press Ups
15 Squats

We will be working on developing the 9 basic moves of CrossFit over the next 2 weeks before initialising our Foundation Courses.

LET THE TRAINING BEGIN!!!!!!

PULL UP FRAME

If anybody is interested in following the progess of the Pull up/Rope climb/Gymnastic Ring frame please check out www.beaverfit.com/blog

Thanks

Gareth

SUNDAY 21 MARCH

For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

FRIDAY 19 MARCH

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.