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May 14, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 13 May 2014 18:40


Rest Day

 
May 13, 2014 PDF Print E-mail
Written by Andrea   
Monday, 12 May 2014 19:15


Advanced

3 rounds

400m run

20 dumbbell hang power cleans #25

20 burpees

 

Intermediate

3 rounds

400m run

15 dumbbell hang power cleans #15

15 burpees or pregnant burpees

 

Beginner

3 rounds

200m run

10 dumbbell hang power cleans #10

10 pregnant burpees


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.

 
May 12, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 11 May 2014 16:55


Death by Front Squat

 

With a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

Intermediate

#45

Beginner

#15-25

 
May 11, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 10 May 2014 20:10


Advanced

For 15 minutes do:

400m run

5 pull ups

10 push ups

15 squats

 

Intermediate

For 15 minutes do:

400m run

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

200m run

5 pull up progressions

10 push ups

15 squats

 
May 10, 2014 PDF Print E-mail
Written by Andrea   
Friday, 09 May 2014 20:34


Rest Day

 
May 9, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 08 May 2014 20:43


Advanced

3 rounds

20 backsquats #65

20 burpees

20 pull ups

400m run


Intermediate

3 rounds

15 backsquats #45

15 burpees or pregnant burpees

15 pull ups or progressions

400m run


Beginner

3 rounds

10 backsquats #15-25

10 pregnant burpees

10 pull up progressions

200m run


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.





 
May 8, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 07 May 2014 18:39


"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

 

If your belly impedes your bar path, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
May 7, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 06 May 2014 19:53


Advanced

3 rounds

20 pull ups

15 overhead squats #65


Intermediate

3 rounds

15 pull ups or progressions

12 overhead squats #45


Beginner

3 rounds

10 pull up progressions

9 overhead squats #15-25

Last Updated on Tuesday, 06 May 2014 20:09
 
May 6, 2014 PDF Print E-mail
Written by Andrea   
Monday, 05 May 2014 19:17


Rest Day

 
May 5, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 04 May 2014 18:57


Advanced

40 calorie row

20 box jumps

20 deadlifts #65

20 wall ball #14

20 dips

20 wall ball #14

20 deadlifts #65

20 box jumps

40 calorie row


Intermediate

30 calorie row

15 box jumps or step ups

15 deadlifts #45

15 wall ball #10

15 dips

15 wall ball #10

15 deadlifts #45

15 box jumps or step ups

30 calorie row


Beginner

20 calorie row

10 step ups

10 deadlifts #25

10 wall ball #6

10 dips

10 wall ball #6

10 deadlifts #25

10 step ups

20 calorie row


Use bands for the dips as needed, or scale to jump to support.




 
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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