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July 18, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 17 July 2014 19:24


Advanced

3 rounds

20 thrusters #65

20 knees to elbows

400m run


Intermediate

3 rounds

15 thrusters #45

15 knees to elbows

400m run


Beginner

3 rounds

10 thrusters #15-25

10 knees to elbows

200m run



 
July 17, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 16 July 2014 20:04


Rest Day

 
July 16, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 15 July 2014 20:03


Advanced

For 20 minutes do:

3 hang power cleans #75

6 dips

9 box jumps

27 double unders


Intermediate

For 15 minutes do:

3 hang power cleans #55

6 dips

9 box jumps or step ups

27 double or single unders


Beginner

For 15 minutes do:

3 hang power cleans #15-25

6 dips

9 step ups

18 single unders


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

If you cannot jump rope, do double the box jumps/step ups.




 
July 15, 2014 PDF Print E-mail
Written by Andrea   
Monday, 14 July 2014 19:27


Helen

Advanced

3 rounds

Run 400m

21 one-armed kettlebell swings  12kg

12 pullups

 

Intermediate

3 rounds

Run 400m

15 one-armed kettlebell swings  8kg

12 pull ups or progressions

 

Beginner

3 rounds

Run 200m

12 one-armed kettlebell swings  4kg

12 pull up progressions

 
July 14, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 13 July 2014 20:22

 

 

Advanced

5 rounds

10 deadlifts #95

200m run

 

Intermediate

4 rounds

10 deadlifts #65

200m run

 

Beginner

3 rounds

10 deadlifts #45

200m run

 

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


 

 
July 13, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 12 July 2014 20:37


Rest Day

 
July 12, 2014 PDF Print E-mail
Written by Andrea   
Friday, 11 July 2014 20:30


Advanced

Max plank hold

30 squats

30 plank walks

30 squats

30 dumbbell shoulder press #25


Intermediate

Max plank hold

20 squats

20 plank walks

20 squats

20 dumbbell shoulder press #15


Beginner

Max plank hold

15 squats 

15 plank walks

15 squats

15 dumbbell shoulder press #10


Plank walk: Get into a plank position. Move your right hand and right foot to the right. Bring your left hand and left foot to the right so you are back in a plank, = 1 walk. Continue in this fashion until you have gone the required number of walks.

 
July 11, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 10 July 2014 21:31


Advanced

For 15 minutes do:

5 dumbbell snatch, left arm #30

5 dumbbell snatch, right arm #30

50 double unders


Intermediate

For 15 minutes do:

5 dumbbell snatch, left arm #20

5 dumbbell snatch, right arm #20

40 double or single unders


Beginner

For 10 minutes do:

5 dumbbell snatch, left arm #10

5 dumbbell snatch, right arm #10

30 single unders

 
July 10, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 09 July 2014 19:04


Advanced

3 rounds

5 beginner rope climbs

20 walking lunges

20 pull ups

20 dips


Intermediate

3 rounds

4 beginner rope climbs

15 walking lunges

15 pull ups or progressions

15 dips


Beginner

3 rounds

3 beginner rope climbs

10 walking lunges

10 pull up progressions

10 dips


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

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

 
July 9, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 08 July 2014 20:09


Rest Day

 
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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