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September 30, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 29 September 2012 17:04



Advanced

5 rounds

500m row

12 push ups


Intermediate

4 rounds

500m row

12 push ups


Beginner

3 rounds

500m row

12 push ups

 
September 29, 2012 PDF Print E-mail
Written by Andrea   
Friday, 28 September 2012 16:21



Rest Day

 
September 28, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 27 September 2012 18:35



Advanced

3 rounds

50m walking lunge

20 shoulder press #65

20 one-armed kettlebell swings 12kg


Intermediate

3 rounds

50m walking lunge

15 shoulder press #45

15 one-armed kettlebell swings 8kg


Beginner

3 rounds

25m walking lunge

10 shoulder press #25

10 one-armed kettlebell swings 4kg




 
September 27, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 26 September 2012 19:32

 

Advanced

30 back squats #85-95

 

Intermediate

30 back squats #55-65

 

Beginner

30 back squats #25-35

Last Updated on Wednesday, 26 September 2012 19:40
 
September 26, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 25 September 2012 17:07



Advanced

3 rounds

Run 600m

25 pull ups


Intermediate

3 rounds

Run 400m

20 pull ups or progressions


Beginner

3 rounds

Run 200m

15 pull up progressions

 
September 25, 2012 PDF Print E-mail
Written by Andrea   
Monday, 24 September 2012 19:44



Rest Day

 
September 24, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 23 September 2012 18:57



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

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

 
September 23, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 22 September 2012 19:26



Advanced

5 rounds

10 pull ups

10 box jumps

10 toes to bar


Intermediate

4 rounds

10 pull ups or progressions

10 box jumps or step ups

10 toes to bar


Beginner

3 rounds

10 pull up progressions

10 step ups

10 toes to bar



 
September 22, 2012 PDF Print E-mail
Written by Andrea   
Friday, 21 September 2012 16:19



Advanced

21-15-9

Knees to elbows

Wall ball #14


Intermediate

21-15-9

Knees to elbows

Wall ball #10


Beginner

15-12-9

Knees to elbows

Wall ball #6

 
September 21, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 20 September 2012 16:37



Rest Day

 
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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.

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