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May 11, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 10 May 2011 19:51



Advanced

5 rounds

10 overhead squats  #65

10 toes to bar or knees to elbows

10 dumbbell hang power cleans  #25

10 double or single unders


Intermediate

4 rounds

10 overhead squats  #35-45

10 toes to bar or knees to elbows

10 dumbbell hang power cleans  #15

10 single unders or step ups


Beginner

3 rounds

10 overhead squats  #15-25

10 knees to elbows or knee ups

10 dumbbell hang power cleans  #10

10 step ups

 
May 10, 2011 PDF Print E-mail
Written by Andrea   
Monday, 09 May 2011 17:56



Rest Day

 
May 9, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 08 May 2011 17:33



Advanced

3 rounds

20 pull ups

20 wall ball  #12-14

20 one-armed kettlebell swings  12kg


Intermediate

3 rounds

15 pull ups or progressions

15 wall ball  #10-12

15 one-armed kettlebell swings  8kg


Beginner

3 rounds

10 pull up progressions

10 wall ball  #6-8

10 one-armed kettlebell swings  4kg

 
May 8, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 07 May 2011 16:30


HAPPY MOTHER'S DAY!


Advanced

5 rounds

10 thrusters  #45

10 burpees


Intermediate

4 rounds

10 thrusters  #25

10 burpees or pregnant burpees


Beginner

3 round

10 thrusters  #15

10 pregnant burpees


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.

 
May 7, 2011 PDF Print E-mail
Written by Andrea   
Friday, 06 May 2011 21:13


Advanced

21-15-9

Box jumps or step ups

Hang power snatch  #45

Pull ups


Intermediate

21-15-9

Step ups

Hang power snatch  #25-35

Pull ups or progressions


Beginner

15-12-9

Step ups

Hang power snatch  PVC- #15

Pull up progressions

 
May 6, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 05 May 2011 20:04


Rest Day

 
May 5, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 04 May 2011 16:22

"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.

 
May 4, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 03 May 2011 19:15



Advanced

5 rounds

10 front squats  #65

10 pull ups

 

Intermediate

4 rounds

10 front squats  #45

10 pull ups or progressions

 

Beginner

3 rounds

10 front squats  #25

10 pull up progressions


For the front squats, you may use a barbell or dumbbells closest to the barbell weight.

 
May 3, 2011 PDF Print E-mail
Written by Andrea   
Monday, 02 May 2011 19:58



In honor of Jeremy, 3 years old, who lost his life in a tragic accident on July 6, 2006.

“Jeremy”

Advanced

21-15-9
Overhead squats #65
Burpees

Intermediate

21-15-9
Overhead squats #45
Burpees or pregnant burpees

Beginner

15-12-9
Overhead squats # PVC-25
Pregnant burpees


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.


Infant Swimming Resource and CrossFit Kids Preparing Children for the Unexpected - video [wmv] [mov]

 
May 2, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 01 May 2011 16:51


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