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June 29, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 28 June 2011 19:57



Advanced
20 step ups
20 pull ups
20 one-armed kettlebell swings 12kg
20 lunges
20 knees to elbows
20 push press #45
20 good mornings
20 wall ball #14
20 pregnant burpees
20 double or single unders

Intermediate
15 step ups
15 pull ups or progressions
15 one-armed kettlebell swings 8kg
15 lunges
15 knees to elbows 
15 push press #25
15 good mornings
15 wall ball #10
15 pregnant burpees
15 single unders

Beginner
10 step ups
10 pull up progressions
10 one-armed kettlebell swings 4kg
10 lunges
10 knees to elbows
10 push press #15
10 good mornings
10 wall ball #6
10 pregnant burpees
10 single unders

Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out.

 
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

 
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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