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June 5, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 04 June 2011 20:34

"Jennifer"

Advanced

3 rounds

500m row

20 back squats #65

20 knees to elbows

 

Intermediate

3 rounds

500m row

15 back squats #45

15 knees to elbows

 

Beginner

3 rounds

250m row

10 back squats #25

10 knees to elbows

 
June 4, 2011 PDF Print E-mail
Written by Andrea   
Friday, 03 June 2011 18:56

 

Advanced

50 pull ups

25 kettlebell swings, right arm  12kg

50 double unders or single unders

25 kettlebell swings, left arm  12kg

50 overhead squats  #65

 

Intermediate

40 pull ups or progressions

20 kettlebell swings, right arm  8kg

40 single unders, box jumps or step ups

20 kettlebell swings, left arm  8kg

40 overhead squats  #45

 

Beginner

30 pull up progressions

15 kettlebell swings, right arm  4kg

30 step ups

15 kettlebell swings, left arm  4kg

30 overhead squats  #15-25

 

Ladies, this is a Sectionals WOD, but you are NOT competing! Take the rest breaks you need to get through the WOD safely and have fun.

 

Last Updated on Friday, 03 June 2011 19:43
 
June 3, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 02 June 2011 19:10


Rest Day

 
June 2, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 01 June 2011 16:34


"Baby Moon"


Advanced

5 rounds

10 hang power snatch, right arm  #25

3 beginner rope climbs

10 hang power snatch, left arm  #25

3 beginner rope climbs


Intermediate

4 rounds

10 hang power snatch, right arm  #15

3 beginner rope climbs

10 hang power snatch, left arm  #15

3 beginner rope climbs


Beginner

3 rounds

10 hang power snatch, right arm  #10

3 beginner rope climbs

10 hang power snatch, left arm  #10

3 beginner rope climbs


You can use dumbbells or kettlebells for this workout.


 
June 1, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 31 May 2011 16:06



Advanced

3 rounds

20 hang power cleans  #65

20 squats

20 push ups

 

Intermediate

3 rounds

15 hang power cleans  #45

15 squats

15 push ups

 

Beginner

3 rounds

10 hang power cleans  #15-25

10 squats

10 push ups

 

If baby is in the way of the bar path, sub dumbbells with weight close to your bar weight.

Last Updated on Tuesday, 31 May 2011 16:48
 
May 31, 2011 PDF Print E-mail
Written by Andrea   
Monday, 30 May 2011 16:16



Advanced

5 rounds

10 pull ups

10 burpees or pregnant burpees


Intermediate

4 rounds

10 pull ups or progressions

10 burpees or pregnant burpees


Beginner

3 rounds

10 pull up progressions

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 30, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 29 May 2011 16:09


Rest Day

 
May 29, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 28 May 2011 16:39



Advanced

21-15-9

Pull ups

Dips

Hang power snatch  #65


Intermediate

21-15-9

Pull ups or progressions

Dips

Hang power snatch  #45


Beginner

15-12-9

Pull up progressions

Dips

Hang power snatch  #25


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

 
May 28, 2011 PDF Print E-mail
Written by Andrea   
Friday, 27 May 2011 19:52



Advanced

21-15-9

Kettlebell deadlifts  32kg

Step ups


Intermediate

21-15-9

Kettlebell deadlifts  24kg

Step ups


Beginner

15-12-9

Kettlebell deadlifts  16kg

Step ups

 
May 27, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 26 May 2011 16:57



Advanced
Run 1000m
30 dumbbell press  #25 DB's
Row 1000m

Intermediate
Run or walk 800m
30 dumbbell press  #15 DB's
Row 1000m

Beginner
Walk 800m
30 dumbbell press  #10 DB's
Row 750m

 
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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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