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July 21, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 20 July 2014 19:03


Rest Day

 
July 20, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 19 July 2014 19:02


Advanced

21-15-9

Shoulder press #65

Pull ups


Intermediate

21-15-9

Shoulder press #45

Pull ups or progressions


Beginner

15-12-9

Shoulder press #15-25

Pull up progressions

 
July 19, 2014 PDF Print E-mail
Written by Andrea   
Friday, 18 July 2014 21:56

 

Death by Back Squat

 

With a continuously running clock do one back squat the first minute, two back squats the second minute, three back squats 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

 
July 18, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 17 July 2014 19:24


Advanced

3 rounds

20 thrusters #65

20 knees to elbows

400m run


Intermediate

3 rounds

15 thrusters #45

15 knees to elbows

400m run


Beginner

3 rounds

10 thrusters #15-25

10 knees to elbows

200m run



 
July 17, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 16 July 2014 20:04


Rest Day

 
July 16, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 15 July 2014 20:03


Advanced

For 20 minutes do:

3 hang power cleans #75

6 dips

9 box jumps

27 double unders


Intermediate

For 15 minutes do:

3 hang power cleans #55

6 dips

9 box jumps or step ups

27 double or single unders


Beginner

For 15 minutes do:

3 hang power cleans #15-25

6 dips

9 step ups

18 single unders


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

If you cannot jump rope, do double the box jumps/step ups.




 
July 15, 2014 PDF Print E-mail
Written by Andrea   
Monday, 14 July 2014 19:27


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

 
July 14, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 13 July 2014 20:22

 

 

Advanced

5 rounds

10 deadlifts #95

200m run

 

Intermediate

4 rounds

10 deadlifts #65

200m run

 

Beginner

3 rounds

10 deadlifts #45

200m run

 

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


 

 
July 13, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 12 July 2014 20:37


Rest Day

 
July 12, 2014 PDF Print E-mail
Written by Andrea   
Friday, 11 July 2014 20:30


Advanced

Max plank hold

30 squats

30 plank walks

30 squats

30 dumbbell shoulder press #25


Intermediate

Max plank hold

20 squats

20 plank walks

20 squats

20 dumbbell shoulder press #15


Beginner

Max plank hold

15 squats 

15 plank walks

15 squats

15 dumbbell shoulder press #10


Plank walk: Get into a plank position. Move your right hand and right foot to the right. Bring your left hand and left foot to the right so you are back in a plank, = 1 walk. Continue in this fashion until you have gone the required number of walks.

 
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Page 5 of 128
 

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