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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
 
September 28, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 27 September 2011 20:25


Advanced

500m row

21-15-9

Push press  #75

Squats

Push ups


Intermediate

500m row

21-15-9 

Push press  #45

Squats

Push ups


Beginner

250m row

15-12-9

Push press  #25

Squats

Push ups

 
September 27, 2011 PDF Print E-mail
Written by Andrea   
Monday, 26 September 2011 22:41


Rest Day

 
September 26, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 25 September 2011 19:09


Advanced

5 rounds

10 wall ball  #14

10 toes to bar or knees to elbows

10 step ups


Intermediate

4 rounds

10 wall ball  #10

10 knees to elbows or knee ups

10 step ups


Beginner

3 rounds

10 wall ball  #6

10 knee ups

10 step ups


 
September 25, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 24 September 2011 17:49



Advanced

3 rounds

10 kettlebell deadlifts  32-40kg

15 overhead plate lunges  #25

 

Intermediate

3 rounds

10 kettlebell deadlifts  24kg

12 overhead plate lunges  #15

 

Beginner

3 rounds

10 kettlebell deadlifts  12kg

9 overhead plate lunges  #10

 
September 24, 2011 PDF Print E-mail
Written by Andrea   
Friday, 23 September 2011 18:52


Advanced

5 rounds

10 hang power cleans  #25 dumbbells

10 pull ups

10 shoulder press  #25 dumbbells


Intermediate

4 rounds

10 hang power cleans  #15 dumbbells

10 pull ups or progressions

10 shoulder press  #15 dumbbells


Beginner

3 rounds

10 hang power cleans  #10 dumbbells

10 pull up progressions

10 shoulder press  #10 dumbbells

 
September 23, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 22 September 2011 18:43


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.

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