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October 25, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 24 October 2012 20:08



Advanced

1000m row

30 push ups

1000m row

20 push ups

1000m row

10 push ups


Intermediate

800m row

25 push ups

800m row

15 push ups

800m row

10 push ups


Beginner

500m row

20 push ups

500m row

15 push ups

500m row

10 push ups

 
October 24, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 23 October 2012 18:11



Advanced

21-15-9

Sumo deadlift high pull 16kg kettlebell

Box jumps


Intermediate

21-15-9

Sumo deadlift high pull 12kg kettlebell

Box jumps or step ups


Beginner

15-12-9

Sumo deadlift high pull 8kg kettlebell

Step ups

 
October 23, 2012 PDF Print E-mail
Written by Andrea   
Monday, 22 October 2012 16:33



Rest Day

 
October 22, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 21 October 2012 19:18



Advanced

5 rounds

12 push press #65

200m run

8 hang power snatch #65


Intermediate

4 rounds

12 push press #45

200m run

8 hang power snatch #45


Beginner

3 rounds

12 push press #15-25

200m run

8 hang power snatch #15-25

 
October 21, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 20 October 2012 22:45



Advanced

21-15-9

Knees to elbows

Dips


Intermediate

21-15-9

Knees to elbows

Dips


Beginner

15-12-9

Knees to elbows

Dips


For the dips, use rings, parallel bars and bands if needed.


 
October 20, 2012 PDF Print E-mail
Written by Andrea   
Friday, 19 October 2012 21:34



Advanced

1000m row

50 dumbbell thrusters #20


Intermediate

1000m row

40 dumbbell thrusters #15


Beginner

1000m row

30 dumbbell thrusters #10

 
October 19, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 18 October 2012 19:05

 

Rest Day

Last Updated on Thursday, 18 October 2012 19:06
 
October 18, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 17 October 2012 19:10



Advanced

30 hang power cleans #65

50 squats

2000m row


Intermediate

30 hang power cleans #45

40 squats

1500m row


Beginner

30 hang power cleans #15-25

30 squats

1000m row

 
October 17, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 16 October 2012 18:53




Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.


 
October 16, 2012 PDF Print E-mail
Written by Andrea   
Monday, 15 October 2012 19:46



Advanced

3 rounds

15 shoulder press #65

200m farmers walk

15 squats

200m farmers walk


Intermediate

3 rounds

15 shoulder press #45

200m farmers walk

15 squats

200m farmers walk


Beginner

3 rounds

10 shoulder press #15-25

100m farmers walk

10 squats

100m farmers walk

 
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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