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June 19, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 18 June 2014 17:56


Rest Day

 
June 18, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 17 June 2014 21:39


Advanced

3 rounds

20 knees to elbows

10 clean and jerks #65


Intermediate

3 rounds

15 knees to elbows

10 clean and jerks #45


Beginner

3 rounds

10 knees to elbows

10 clean and jerks #15-25


If it is uncomfortable to do the cleans from the floor, do them from the hang position.

If your belly impedes your bar path on the cleans, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
June 17, 2014 PDF Print E-mail
Written by Andrea   
Monday, 16 June 2014 20:21


Advanced

3 rounds

500m row

20 burpees

20 double unders


Intermediate

3 rounds

500m row

15 burpees or pregnant burpees

15 double unders or single unders


Beginner

3 rounds

250m row

10 pregnant burpees

10 single unders or step ups


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.

 
June 16, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 15 June 2014 17:25


"Baby Isabel"

 

Advanced

30 hang power snatches #65

 

Intermediate

30 hang power snatches #45

 

Beginner

30 hang power snatches #15-25

 

If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
June 15, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 14 June 2014 22:23


Rest Day

 
June 14, 2014 PDF Print E-mail
Written by Andrea   
Friday, 13 June 2014 19:17

 

Advanced

3 rounds

20 medicine ball cleans #14

600m run

 

Intermediate

3 rounds

15 medicine ball cleans #10

400m run

 

Beginner

3 rounds

10 medicine ball cleans #6

200m run

 

If your belly impedes your bar path, substitute dumbbells for the medicine ball.

 

Last Updated on Friday, 13 June 2014 19:28
 
June 13, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 12 June 2014 20:31


Advanced

21-15-9

Burpees

Pull ups

Clean and jerks #65


Intermediate

21-15-9

Burpees or pregnant burpees

Pull ups or progressions

Clean and jerks #45


Beginner

15-12-9

Pregnant burpees

Pull up progressions

Clean and jerks #15-25


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.

If it is uncomfortable to do the cleans from the floor, do them from the hang position.

If your belly impedes your bar path on the cleans, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
June 12, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 11 June 2014 22:50


Advanced

For 15 minutes do:

3 beginner rope climbs

20 wall ball #14

200m run

 

Intermediate

For 15 minutes do:

3 beginner rope climbs

15 wall ball #10

200m run

 

Beginner

For 10 minutes do:

2 beginner rope climbs

10 wall ball #6

200m run


Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

 
June 11, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 10 June 2014 18:30


Rest Day

 
June 10, 2014 PDF Print E-mail
Written by Andrea   
Monday, 09 June 2014 17:07


"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #65

 

Intermediate

3 rounds

Run 400m

15 overhead squats #45

 

Beginner

3 rounds

Run 200m

10 overhead squats #15-25

 
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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