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June 12, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 11 June 2011 20:24


"Small"


Advanced

3 rounds

500m row

20 burpees or pregnant burpees

20 box jumps or step ups

400m run


Intermediate

3 rounds

500m row

15 pregnant burpees

15 step ups

400m run/walk


Beginner

3 rounds

250m row

10 pregnant burpees

10 step ups

200m run/walk


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.



 
June 11, 2011 PDF Print E-mail
Written by Andrea   
Friday, 10 June 2011 19:37


Rest Day

 
June 10, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 09 June 2011 19:25



Advanced

21-15-9

Kettlebell deadlifts  32kg

Squats

Push press  #65


Intermediate

21-15-9

Kettlebell deadlifts  24kg

Squats

Push press  #45


Beginner

15-12-9

Kettlebell deadlifts  16kg

Squats

Push press  #15-25

 
June 9, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 08 June 2011 19:05



Advanced

For 15 minutes do:

3 beginner rope climbs

10 dips

15 wall ball  #14


Intermediate

For 15 minutes do:

3 beginner rope climbs

10 dips

15 wall ball  #10


Beginner

For 10 minutes do:

3 beginner rope climbs

10 dips

15 wall ball  #6


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

 
June 8, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 07 June 2011 19:57



Skill Day

Today, pick a weight, from PVC to #65, and practice:

Shoulder press

Push press

Push jerk

Split jerk

 
June 7, 2011 PDF Print E-mail
Written by Andrea   
Monday, 06 June 2011 19:02


Rest Day

 
June 6, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 05 June 2011 20:17

Skill Day

Today, do the Burgener warm up and practice the heaving snatch balance with PVC or an empty bar.

 
June 5, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 04 June 2011 20:34

"Jennifer"

Advanced

3 rounds

500m row

20 back squats #65

20 knees to elbows

 

Intermediate

3 rounds

500m row

15 back squats #45

15 knees to elbows

 

Beginner

3 rounds

250m row

10 back squats #25

10 knees to elbows

 
June 4, 2011 PDF Print E-mail
Written by Andrea   
Friday, 03 June 2011 18:56

 

Advanced

50 pull ups

25 kettlebell swings, right arm  12kg

50 double unders or single unders

25 kettlebell swings, left arm  12kg

50 overhead squats  #65

 

Intermediate

40 pull ups or progressions

20 kettlebell swings, right arm  8kg

40 single unders, box jumps or step ups

20 kettlebell swings, left arm  8kg

40 overhead squats  #45

 

Beginner

30 pull up progressions

15 kettlebell swings, right arm  4kg

30 step ups

15 kettlebell swings, left arm  4kg

30 overhead squats  #15-25

 

Ladies, this is a Sectionals WOD, but you are NOT competing! Take the rest breaks you need to get through the WOD safely and have fun.

 

Last Updated on Friday, 03 June 2011 19:43
 
June 3, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 02 June 2011 19:10


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