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October 8, 2011 PDF Print E-mail
Written by Andrea   
Friday, 07 October 2011 19:02



"Baby Cindy"


Advanced and Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull ups, progressions or ring rows

10 push ups

15 squats

 
October 7, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 06 October 2011 21:53
  PDF Print E-mail
 

"Jasmine"

Advanced

4 rounds

Run 400m

Row 500m


Intermediate

3 rounds

Run or walk 400m

Row 500m


Beginner

3 rounds

Run or walk 200m

Row 250m


1-2 minute rest between rounds.

Last Updated on Thursday, 06 October 2011 21:58
 
October 6, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 05 October 2011 20:52



Advanced
800m run
15 hang power snatch  #65
800m run
15 hang power snatch  #65
800m run
15 hang power snatch  #65

Intermediate
400m run
15 hang power snatch  #45
400m run
15 hang power snatch  #45
400m run
15 hang power snatch  #45

Beginner
200m run
10 hang power snatch  #15-25
200m run
10 hang power snatch  #15-25
200m run
10 hang power snatch  #15-25

 
October 5, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 05 October 2011 08:49



Rest Day

The server issue has been resolved. We apologize for the inconvenience.

Last Updated on Wednesday, 05 October 2011 08:55
 
October 4, 2011 PDF Print E-mail
Written by Andrea   
Monday, 03 October 2011 20:12



"Baby Isabel"

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #25

 
October 3, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 02 October 2011 16:26



Advanced

5 rounds

10 shoulder press  #20 dumbbells

10 pull ups

10 walking lunges with dumbbells


Intermediate

4 rounds

10 shoulder press  #15 dumbbells

10 pull ups or progressions

10 walking lunges with dumbbells


Beginner

3 rounds

10 shoulder press  #10 dumbbells

10 pull up progressions

10 walking lunges with dumbbells


 
October 2, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 01 October 2011 19:23



Advanced
21-15-9
Hang power cleans  #65
Kettlebell deadlifts  32kg
Box jumps or step ups

Intermediate
21-15-9
Hang power cleans  #45
Kettlebell deadlifts  24kg
Box jumps or step ups

Beginners 
15-12-9
Hang power cleans  #15-25
Kettlebell deadlifts 16kg
Step ups

 
October 1, 2011 PDF Print E-mail
Written by Andrea   
Friday, 30 September 2011 16:17


Rest Day

 
September 30, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 29 September 2011 18:36

Rebecca from CF 801

"Baby Joshie"

 

Advanced

3 rounds

15 dumbbell power snatch, right arm #25

10 pull ups

15 dumbbell power snatch, left arm

10 pull ups

 

Intermediate

3 rounds

12 dumbbell power snatch, right arm #15-20

7 pull ups

12 dumbbell power snatch, left arm

7 pull ups

 

Beginner

3 rounds

9 dumbbell power snatch, right arm #10-15

5 pull ups

9 dumbbell power snatch, left arm

5 pull ups

 
September 29, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 28 September 2011 16:45


Skill Day

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


For more work, run, row or swim a distance of your choosing.

Last Updated on Wednesday, 28 September 2011 16:50
 
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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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