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January 16, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 15 January 2013 17:59



Advanced
5 rounds
10 dumbbell shoulder press #25 DB's
10 pull ups
10 one-armed kettlebell swings 12kg
10 knees to elbows
10 burpees
Intermediate
4 rounds
10 dumbbell shoulder press #15 DB's
10 pull ups or progressions
10 one-armed kettlebell swings 8kg
10 knees to elbows
10 burpees or pregnant burpees
Beginner
3 rounds
10 dumbbell shoulder press #10 DB's
10 pull up progressions
10 one-armed kettlebell swings 4kg
10 knees to elbows
10 pregnant burpees
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.

Advanced

5 rounds

10 dumbbell shoulder press #25 DB's

10 pull ups

10 one-armed kettlebell swings 12kg

10 knees to elbows

10 burpees


Intermediate

4 rounds

10 dumbbell shoulder press #15 DB's

10 pull ups or progressions

10 one-armed kettlebell swings 8kg

10 knees to elbows

10 burpees or pregnant burpees


Beginner

3 rounds

10 dumbbell shoulder press #10 DB's

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 knees to elbows

10 pregnant burpees


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.

 
January 15, 2013 PDF Print E-mail
Written by Andrea   
Monday, 14 January 2013 20:17



Rest Day

 
January 14, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 13 January 2013 19:13



"Etta"
Advanced
30-20-10
Kettlebell deadlifts  32kg
Step ups
Push ups
Intermediate
24-18-12
Kettlebell deadlifts  24kg
Step ups
Push ups
Beginner
18-12-6
Kettlebell deadlifts  16kg
Step ups
Push ups

"Etta"

Advanced

30-20-10

Kettlebell deadlifts  32kg

Step ups

Push ups


Intermediate

24-18-12

Kettlebell deadlifts  24kg

Step ups

Push ups


Beginner

18-12-6

Kettlebell deadlifts  16kg

Step ups

Push ups

 
January 13, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 12 January 2013 20:14



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

 
January 12, 2013 PDF Print E-mail
Written by Andrea   
Friday, 11 January 2013 17:28



"Baby Karen"

Advanced

100 wall ball #12


Intermediate

75 wall ball #10


Beginner

50 wall ball #6


This is a high intensity exercise, so remember to pay attention to your breathing and take breaks when needed.

 
January 11, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 10 January 2013 19:38



Rest Day


My beautiful friend just delivered her sweet baby girl. Welcome to the world little one!

 
January 10, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 09 January 2013 20:54



Advanced

21-15-9

Push ups

Squats


Intermediate

21-15-9

Push ups

Squats


Beginner

15-12-9

Push ups

Squats


 
January 9, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 08 January 2013 18:01



Advanced
20 step ups
20 pull ups
20 one-armed kettlebell swings 12kg
20 lunges
20 knees to elbows
20 push press #45
20 good mornings
20 wall ball #14
20 pregnant burpees
20 double or single unders
Intermediate
15 step ups
15 pull ups or progressions
15 one-armed kettlebell swings 8kg
15 lunges
15 knees to elbows
15 push press #25
15 good mornings
15 wall ball #10
15 pregnant burpees
15 single unders
Beginner
10 step ups
10 pull up progressions
10 one-armed kettlebell swings 4kg
10 lunges
10 knees to elbows
10 push press #15
10 good mornings
10 wall ball #6
10 pregnant burpees
10 single unders
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.
Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

Advanced

20 step ups

20 pull ups

20 one-armed kettlebell swings 12kg

20 lunges

20 knees to elbows 

20 push press #45

20 good mornings

20 wall ball #14

20 pregnant burpees

20 double or single unders


Intermediate

15 step ups

15 pull ups or progressions

15 one-armed kettlebell swings 8kg

15 lunges

15 knees to elbows 

15 push press #25

15 good mornings

15 wall ball #10

15 pregnant burpees

15 single unders


Beginner

10 step ups

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 lunges

10 knees to elbows 

10 push press #15

10 good mornings

10 wall ball #6

10 pregnant burpees

10 single unders


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.


Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

 
January 8, 2013 PDF Print E-mail
Written by Andrea   
Monday, 07 January 2013 21:31



Advanced

5 rounds

200m run

10 split jerks #65


Intermediate

4 rounds

200m run

10 split jerks #45


Beginner

3 rounds

200m run

10 split jerks #15-25



 
January 7, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 06 January 2013 21:29



Rest Day

 
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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