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June 28, 2011 PDF Print E-mail
Written by Andrea   
Monday, 27 June 2011 19:45


Advanced

21-15-9

Dumbbell press  #25-30 DB's

Pull ups


Intermediate

21-15-9

Dumbbell press  #20 DB's

Pull ups or progressions


Beginner

15-12-9

Dumbbell press  #10 DB's

Pull up progressions

 
June 27, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 26 June 2011 18:46


Rest Day

 
June 26, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 25 June 2011 20:45


Advanced

800m run/walk/row

30 hang power snatch  #65

800m run/walk/row


Intermediate

400m run/walk/row

30 hang power snatch  #45

400m run/walk/row


Beginner

400m run/walk/row

30 hang power snatch  #15-25

400m run/walk/row

 
June 25, 2011 PDF Print E-mail
Written by Andrea   
Friday, 24 June 2011 19:25


Advanced

800m run/walk/row

30 pullups

30 dips

800m run/walk/row


Intermediate

400m run/walk/row

30 pull ups or progressions

30 dips

400m run/walk/row


Beginner

400m run/walk/row

30 pull up progressions

30 dips

400m run/walk/row


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

 
June 24, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 23 June 2011 18:46



Advanced

800m run/walk/row

30 hang power clean and jerks  #65

800m run/walk/row


Intermediate

400m run/walk/row

30 hang power clean and jerks  #45

400m run/walk/row


Beginner

400m run/walk/row

30 hang power clean and jerks  #15-25

400m run/walk/row


Sub dumbbells for the barbell if necessary.

 
June 23, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 22 June 2011 18:51


Rest Day

 
June 22, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 21 June 2011 20:41

 

Advanced

3 rounds

10 kettlebell deadlifts  32-40kg

20 knees to elbows

 

Intermediate

3 rounds

10 kettlebell deadlifts  24kg

15 knees to elbows or knee ups

 

Beginner

3 rounds

10 kettlebell deadlifts  12kg

10 knees to elbows or knee ups

 
June 21, 2011 PDF Print E-mail
Written by Andrea   
Monday, 20 June 2011 20:55

“Baby Nate”

Advanced

For 15 minutes do:

4 pull ups

4 dips

8 Push-ups

12 one-armed kettlebell swings 12kg (6 each arm)

Intermediate

For 12 minutes do:

4 pull ups or progressions

4 dips

8 push ups

12 one-armed kettlebell swings 8kg

Beginner

For 9 minutes do:

4 pull up progressions

4 dips

8 push ups

12 one-armed kettlebell swings 4kg

 
June 20, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 19 June 2011 20:01



Advanced

3 rounds

20 side to side jumps over a small hurdle

20 wall ball #14

 

Intermediate

3 rounds

15 side to side jumps over a small hurdle or line on the ground

15 wall ball #12

 

Beginner

3 rounds

10 side to side hops over a line on the ground

10 wall ball #10

 
June 19, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 18 June 2011 19:25



Rest Day

Happy Father's 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