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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

 
June 9, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 08 June 2014 19:18

 

Advanced

3 rounds

500m row

20 burpees

 

Intermediate

3 rounds

500m row

15 burpees or pregnant burpees

 

Beginner

3 rounds

250m row

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.

 
June 8, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 07 June 2014 20:59

 

Advanced

21-15-9

Overhead squat  #65

Push ups

 

Intermediate

21-15-9

Overhead squat  #45

Push ups

 

Beginner

15-12-9

Overhead squat  #15-25

Push ups

 
June 7, 2014 PDF Print E-mail
Written by Andrea   
Friday, 06 June 2014 16:08

Photo courtesy of crossfit.com


Rest Day

 
June 6, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 05 June 2014 19:45


Advanced

4 rounds

400m run

15 thrusters #65


Intermediate

3 rounds

400m run

15 thrusters #45


Beginner

3 rounds

200m run

10 thrusters #15-25

 
June 5, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 04 June 2014 19:17


Advanced

21-15-9

Deadlifts #95

Pull ups


Intermediate

21-15-9

Deadlifts #65

Pull ups or progressions


Beginner

15-12-9

Deadlifts #35

Pull up progressions


If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.


 
June 4, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 03 June 2014 20:18


Advanced

21-15-9

Power cleans #65

Push ups

 

Intermediate

21-15-9

Power cleans #45

Push ups

 

Beginner

15-12-9

Power cleans #15-25

Push ups


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.

 
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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