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October 21, 2014 PDF Print E-mail
Written by Andrea   
Monday, 20 October 2014 21:39

Photo courtesy of crossfit.com


Rest Day

 
October 20, 2014 PDF Print E-mail
Written by Andrea   
Monday, 20 October 2014 07:45

 

Advanced

30 pull ups

30 push ups

30 knees to elbows

30 good mornings

30 wall ball #14

30 box jumps

 

Intermediate

20 pull ups or progressions

20 push ups

20 knees to elbows

20 good mornings

20 wall ball #10

20 box jumps or step ups

 

Beginner

15 pull up progressions

15 push ups

15 knees to elbows

15 good mornings

15 wall ball #6

15 step ups

 
October 19, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 18 October 2014 21:52


Advanced

Run 800m

21 hang power clean and jerks #65

Run 800m

21 hang power clean and jerks #65

Run 800m


Intermediate

Run 400m

21 hang power clean and jerks #45

Run 400m

21 hang power clean and jerks #45

Run 400m


Beginner

Run 200m

15 hang power clean and jerks #15-25

Run 200m

15 hang power clean and jerks #15-25

Run 200m


Last Updated on Saturday, 18 October 2014 22:09
 
October 18, 2014 PDF Print E-mail
Written by Andrea   
Friday, 17 October 2014 21:56


Advanced

3 rounds

20 knees to elbows

20 push ups

20 squats


Intermediate

3 rounds

15 knees to elbows

15 push ups

15 squats


Beginner

3 rounds

10 knees to elbows

10 push ups

10 squats

 
October 17, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 16 October 2014 22:11


Rest Day

 
October 16, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 15 October 2014 20:45


Advanced

3 rounds

20 double unders

20 one-armed kettlebell swings 12kg

20 walking lunges


Intermediate

3 rounds

15 double or single unders

15 one-armed kettlebell swings 8kg

15 walking lunges


Beginner

3 rounds

10 single unders or step ups

10 one-armed kettlebell swings 4kg

10 walking lunges


 
October 15, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 14 October 2014 21:15

 

Advanced

3 rounds

400m run

20 deadlifts #95

 

Intermediate

3 rounds

400m run

15 deadlifts #65

 

Beginner

3 rounds

200m run

10 deadlifts #35

 

If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.


 
October 14, 2014 PDF Print E-mail
Written by Andrea   
Monday, 13 October 2014 22:12

 

Advanced

21-15-9

Push ups

Pull ups

 

Intermediate

21-15-9

Push ups

Pull ups or progressions

 

Beginner

15-12-9

Push ups

Pull up progressions

 
October 13, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 12 October 2014 22:55


Rest Day

 
October 12, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 11 October 2014 21:24


Advanced

3 rounds 

15 burpees

15 box jumps

15 hang power clean #65


Intermediate

3 rounds

15 burpees or pregnant burpees

15 box jumps or step ups

15 hang power clean #45


Beginner

3 rounds

10 pregnant burpees

10 step ups

10 hang power clean #15-25


Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.


 
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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.

Personalized Programming