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October 27, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 26 October 2011 18:57


"Fight Gone Bad....Mama Style"

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull #45 bar or 16kg KB

20 step ups

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull #35 bar or 12kg KB

15 step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull #25 bar or 8kg KB

10 step ups

10 push press #25

Row 250m

 
October 26, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 25 October 2011 16:26


Advanced

3 rounds

500m row

20 push ups

20 lunges


Intermediate

3 rounds

500m row

15 push ups

15 lunges


Beginner

3 rounds

250m row

10 push ups

10 lunges

 
October 25, 2011 PDF Print E-mail
Written by Andrea   
Monday, 24 October 2011 17:45


Rest Day

 
October 24, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 23 October 2011 16:19


Advanced

21-15-9

Left-arm kettlebell snatch  12kg

Right-arm kettlebell snatch  12kg

Pull ups


Intermediate

21-15-9

Left-arm kettlebell snatch  8kg

Right-arm kettlebell snatch  8kg

Pull ups or progressions


Beginner

15-12-9

Left-arm kettlebell snatch  4kg

Right-arm kettlebell snatch  4kg

Pull up progressions

 
October 23, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 22 October 2011 19:18



"Baby Bradshaw"


Advanced

9 rounds

3 shoulder press  #65

5 kettlebell deadlifts  32kg

7 pull ups

9 double or single unders


Intermediate

7 rounds

3 shoulder press  #45

5 kettlebell deadlifts  24kg

7 pull ups or progressions

9 double or single unders


Beginner

5 rounds

3 shoulder press  #15-25

5 kettlebell deadlift  16kg

7 pull up progressions

9 single unders or step ups


 
October 22, 2011 PDF Print E-mail
Written by Andrea   
Friday, 21 October 2011 16:28

“Annie”

Advanced

15-12-9-6-3

Push press #65

Push ups

Intermediate

15-12-9-6

Push press #45

Push ups

Beginner

15-12-9

Push press #25-35

Push ups

 
October 21, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 20 October 2011 18:18


Rest Day

 
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.

 
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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.

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