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October 20, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 19 October 2011 16:32


Advanced

5 rounds

200m run


2 minute rest between rounds


Intermediate

4 rounds

200m run or 250m row


2 minute rest between rounds


Beginner

3 rounds

200m run or 250m row


2 minute rest between rounds

 
October 19, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 18 October 2011 20:32


Advanced

3 rounds

10 overhead squats  #65

20 double or single unders


Intermediate

3 rounds

10 overhead squats  #45

15 single unders or step ups


Beginner

3 rounds

10 overhead squats  #15-25

10 step ups

 
October 18, 2011 PDF Print E-mail
Written by Andrea   
Monday, 17 October 2011 19:35


Advanced

5 rounds

200m run

5 pull ups

5 dips

200m run

10 dumbbell shoulder press #25 DB's

200m run

Max L-sit hold with bent knees

200m run

10 squats


Intermediate

4 rounds

200m run

5 pull ups

5 dips

200m run

10 dumbbell shoulder press #15 DB's

200m run

Max L-sit hold with bent knees

200m run

10 squats


Beginner

3 rounds

200m run

5 pull ups

5 dips

200m run

10 dumbbell shoulder press #10 DB's

200m run

Max L-sit hold with bent knees

200m run

10 squats


Sub 250m row for run, and use pull up progressions as needed.


For dips, use rings, parallel bars or a bench.

 
October 17, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 16 October 2011 20:41


Rest Day

 
October 16, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 15 October 2011 18:37


Advanced

5 rounds

200m run

10 pull ups

200m run

10 push ups

200m run

10 knees to elbows

200m run

10 squats


Intermediate

4 rounds

200m run

10 pull ups

200m run

10 push ups

200m run

10 knees to elbows

200m run

10 squats


Beginner

3 rounds

200m run

10 pull ups

200m run

10 push ups

200m run

10 knees to elbows

200m run

10 squats


Sub 250m row for run as needed.

Use pull up progressions if necessary.

 
October 15, 2011 PDF Print E-mail
Written by Andrea   
Friday, 14 October 2011 16:30


Advanced

5 rounds

7 hang power cleans  #65

14 one-armed kettlebell swings  12kg


Intermediate

5 rounds

7 hang powewr cleans  #45

14 one-armed kettlebell swings  8kg


Beginner

5 rounds

7 hang power cleans  #15-25

10 one-armed kettlebell swings  4kg


Sub dumbells for the cleans if needed.



 
October 14, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 13 October 2011 19:00

"Etta"

Advanced

30-20-10

Kettlebell deadlifts  32kg

Step ups

Push ups

Intermediate

24-18-12

Kettlebell deadlifts  24kg

Step ups

Push ups

Beginner

18-12-6

Kettlebell deadlifts  16kg

Step ups

Push ups

 
October 13, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 12 October 2011 20:12


Rest Day

 
October 12, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 11 October 2011 16:34



"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #45-65

Intermediate

3 rounds

Run 400m or row 500m

15 overhead squats #25-35

Beginner

3 rounds

Run 200m or row 250m

10 overhead squats  PVC- #25

 
October 11, 2011 PDF Print E-mail
Written by Andrea   
Monday, 10 October 2011 19:54


Advanced

3 rounds

20 front squats  #75

20 good mornings


Intermediate

3 rounds

15 front squats  #45

15 good mornings


Beginner

3 rounds

10 front squats  #25

10 good mornings

 
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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.

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