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March 10, 2010 PDF Print E-mail
Written by Andrea   
Tuesday, 09 March 2010 20:59



Advanced

5 rounds

12 KB deadlifts  32kg

12 push ups


Intermediate

5 rounds

9 KB deadlifts  24kg

9 push ups


Beginner

5 rounds

6 KB deadlifts  16kg

6 push ups


 
March 9, 2010 PDF Print E-mail
Written by Andrea   
Monday, 08 March 2010 20:59


"Ashton"

Advanced

5 rounds

200m farmer's walk #20 DB's

10 muscle snatch #45 bar

10 lunges

Intermediate

4 rounds

200m farmer's walk #15 DB's

10 muscle snatch #25 bar

10 lunges

Beginner

3 rounds

200m farmer's walk #10 DB's

10 muscle snatch #10 bar or PVC

10 lunges

 
March 8, 2010 PDF Print E-mail
Written by Andrea   
Sunday, 07 March 2010 17:17

"Baby Helen"

Advanced

3 rounds
Run 400m
20 one-armed kettlebell swings  12kg
12 pullups

Intermediate

3 rounds
Run/walk 400m
20 one-armed kettlebell swings  8kg
12 pull ups/ring rows

Beginner

3 rounds
Run/walk 200m
20 one-armed kettlebell swings  4kg
12 ring rows

 
March 7, 2010 PDF Print E-mail
Written by Andrea   
Saturday, 06 March 2010 23:57

Rest Day

 
March 6, 2010 PDF Print E-mail
Written by Andrea   
Friday, 05 March 2010 21:52

Rest Day

 
March 5, 2010 PDF Print E-mail
Written by Andrea   
Thursday, 04 March 2010 23:27

Nancy

Advanced

21-15-9

Kettlebell deadlifts #70-100

Overhead squats #45


Intermediate

21-15-9

Kettlebell deadlifts #50-70

Overhead squats #35


Beginner

15-12-9

Kettlebell deadlifts #30-50

Overhead squats #25


Sorry for the double duty on the KB DL's! Never know what's coming from HQ!  :)



 
March 4, 2010 PDF Print E-mail
Written by Andrea   
Wednesday, 03 March 2010 23:22

"Nehla"

Advanced

21-15-9

Box jumps or step ups

Kettlebell deadlifts #70-100

Pull ups

Intermediate

21-15-9

Box jumps or step ups

Kettlebell deadlifts #50-70

Pull ups or progressions

Beginner

15-12-9

Step ups

Kettlebell deadlifts #30-50

Pull ups or progressions

 
March 3, 2010 PDF Print E-mail
Written by Andrea   
Tuesday, 02 March 2010 20:58



Skill Day

Today, pick a weight, from PVC to #65, and practice the Shoulder Press.

Last Updated on Tuesday, 02 March 2010 21:01
 
March 2, 2010 PDF Print E-mail
Written by Andrea   
Monday, 01 March 2010 21:56


Advanced

5 rounds

Run, row or walk 400m

Rest 3 minutes between rounds


Intermediate

4 rounds

Run, row or walk 400m

Rest 3 minutes between rounds


Beginner

3 rounds

Run, row or walk 400m

Rest 3 minutes between rounds

 
March 1, 2010 PDF Print E-mail
Written by Andrea   
Sunday, 28 February 2010 22:30

Parker from CF San Fran

"Parker"

Advanced

3 rounds

20 push press #65

20 squats

20 knees to elbows

Intermediate

3 rounds

15 push press #45

15 squats

15 knees to elbows or knee ups

Beginner

3 rounds

10 push press #25

10 squats

10 knees to elbows or knee ups

 
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Important

CrossFit is a strength and intensity based fitness program.

However, during pregnancy you want to concentrate on strength and keeping your body healthy, rather than the intensity.

CrossFit Mom Warm-Up

2 rounds

200m walk or 250m row

5-10 squats

5-10 good mornings (broomstick or PVC)

5-10 shoulder press (broomstick or PVC)

Crossfit Journal

Operation Phoenix

Operation Phoenix Widget