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November 6, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 05 November 2013 18:38



"Baby Isabel" 

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #25


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

 
November 5, 2013 PDF Print E-mail
Written by Andrea   
Monday, 04 November 2013 19:11


Advanced

1000m row

20 burpees

20 dumbbell hang power clean and overhead #25 DB's

20 toes to bar

20 walking lunges with #25 plate overhead

800m run


Intermediate

750m row

15 burpees or pregnant burpees

15 dumbbell hang power clean and overhead #15 DB's

15 toes to bar

15 walking lunges with #15 plate overhead

400m run


Beginner

500m row

10 pregnant burpees

10 dumbbell hang power clean and over head #10 DB's

10 toes to bar

10 walking lunges with #10 plate overhead

200m run


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.




 
November 4, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 03 November 2013 18:09

 

 

Advanced

5 rounds

10 shoulder press  #75

10 pull ups

 

Intermediate

4 rounds

10 shoulder press  #45

10 pull ups or progressions

 

Beginner

3 rounds

10 shoulder press  #25

10 pull up progressions

 
November 3, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 02 November 2013 22:45


Rest Day

Today, we welcome a beautiful baby boy to a family we love very much. Welcome to the world, little man. You are surrounded by more love than you will ever know.

 
November 2, 2013 PDF Print E-mail
Written by Andrea   
Friday, 01 November 2013 20:52



Advanced

5 rounds

10 shoulder press  #25 dumbbells

10 knees to elbows

10 box jumps

 

Intermediate

4 rounds

10 shoulder press  #15-20 dumbbells

10 knees to elbows

10 box jumps or step ups

 

Beginner

3 rounds

10 shoulder press  #10 dumbbells

10 knees to elbows

10 step ups

 
November 1, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 31 October 2013 20:03


Advanced

5 rounds

10 burpees

10 one-armed kettlebell snatch 12kg


Intermediate

4 rounds

10 burpees or pregnant burpees

10 one-armed kettlebell snatch 8kg


Beginner

3 rounds

10 pregnant burpees

10 one-armed kettlebell snatch 4kg


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.

 
October 31, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 30 October 2013 16:25


"Jake"

Advanced
250m row
20 squats
250m row
20 push ups
250m row
20 pull ups
250m row
20 knees to elbows

Intermediate
250m row
15 squats
250m row
15 push ups
250m row
15 pull ups
250m row
15 knees to elbows

Beginner
250m row
10 squats
250m row
10 push ups
250m row
10 pull ups
250m row
10 knees to elbows

 
October 30, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 29 October 2013 19:42


Rest Day

Here's a fun costume idea.

 
October 29, 2013 PDF Print E-mail
Written by Andrea   
Monday, 28 October 2013 18:46


Advanced

21-15-9

Medicine ball cleans  #14

Push ups


Intermediate

21-15-9

Medicine ball cleans  #10

Push ups


Beginner

15-12-9

Medicine ball cleans  #6

Push ups

 
October 28, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 27 October 2013 19:35


"Baby Morrison"

 

Advanced

5 rounds

10 wall ball  #14

10 box jumps 

10 one-armed kettlebell swings  12kg

 

Intermediate

4 rounds

10 wall ball  #10

10 box jumps or step ups

10 one-armed kettlebell swings  8kg

 

Beginner

3 rounds

10 wall ball  #6

10 step ups

10 one-armed kettlebell swings  4kg

 
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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