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January 9, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 08 January 2015 18:20


Rest Day

 
January 8, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 07 January 2015 18:49

 

Advanced

7 rounds

7 dumbbell thrusters #30

3 beginner rope climbs

 

Intermediate

6 rounds

7 dumbbell thrusters #20

3 beginner rope climbs

 

Beginner

5 rounds

7 dumbbell thrusters #10

3 beginner rope climbs

 

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

 
January 7, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 06 January 2015 18:56


 

Helen

Advanced

3 rounds

Run 400m

21 one-armed kettlebell swings  12kg

12 pullups

 

Intermediate

3 rounds

Run 400m

15 one-armed kettlebell swings  8kg

12 pull ups or progressions

 

Beginner

3 rounds

Run 200m

12 one-armed kettlebell swings  4kg

12 pull up progressions

 
January 6, 2015 PDF Print E-mail
Written by Andrea   
Monday, 05 January 2015 19:08

 

Advanced

21-15-9

Back squat  #65

Shoulder press  #65

Deadlift  32kg kettlebell

 

Intermediate

21-15-9

Back squat  #45

Shoulder press  #45

Deadlift  24kg kettlebell

 

Beginner

15-12-9

Back squat  #15-25

Shoulder press  #15-25

Deadlift  16kg kettlebell

 
January 5, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 04 January 2015 20:07


Rest Day

 
January 4, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 03 January 2015 21:07

 

Grace

Advanced

30 hang power clean and anyway overhead  #65

 

Intermediate

30 hang power clean and anyway overhead  #45

 

Beginner

30 hang power clean and anyway overhead  #15-25

 

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

 
January 3, 2015 PDF Print E-mail
Written by Andrea   
Friday, 02 January 2015 19:04


Advanced

4 rounds

800m run

Rest as needed between rounds


Intermediate

4 rounds

600m run

Rest as needed between rounds


Beginner

4 rounds

400m run

Rest as needed between rounds

 
January 2, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 01 January 2015 22:19

 

Cindy

Advanced

For 15 minutes do:

5 pull ups

10 push ups

15 squats

 

Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull up progressions

10 push ups

15 squats

Last Updated on Friday, 02 January 2015 19:09
 
December 31, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 30 December 2014 19:05

 

Advanced

5 rounds

12 dips

12 thrusters #65

 

Intermediate

4 rounds

12 dips

12 thrusters #45

 

Beginner

3 rounds

12 dips

12 thrusters #15-25

 

Use bands for the dips as needed, or scale to jump to support.

 
December 30, 2014 PDF Print E-mail
Written by Andrea   
Monday, 29 December 2014 22:26

 

Death by Hang Power Snatch

 

With a continuously running clock do one hang power snatch the first minute, two hang power snatch the second minute, three hang power snatch the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 

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

 
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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