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November 29, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 28 November 2012 20:29



"Fight Gone Bad....Mama Style"
Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull #45 bar or 16kg KB
20 step ups
20 push press #45
Row 500m
Intermediate
3 rounds
15 wall ball #10
15 sumo deadlift high-pull #35 bar or 12kg KB
15 step ups
15 push press #35
Row 500m
Beginner
3 rounds
10 wall ball #6
10 sumo deadlift high-pull #25 bar or 8kg KB
10 step ups
10 push press #25
Row 250m

"Fight Gone Bad....Mama Style"

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull 16kg KB

20 step ups

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull 12kg KB

15 step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull 8kg KB

10 step ups

10 push press #15-25

Row 250m

 
November 28, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 27 November 2012 19:02



Rest Day

 
November 27, 2012 PDF Print E-mail
Written by Andrea   
Monday, 26 November 2012 20:10



Advanced
21-15-9
Backsquat #65
Shoulder press #65
Deadlift 32kg kettlebell
Intermediate
21-15-9
Backsquat #45
Shoulder press #45
Deadlift 24kg kettlebell
Beginner
15-12-9
Backsquat #15-25
Shoulder press #15-25
Deadlift 16kg kettlebell

Advanced

21-15-9

Backsquat #65

Shoulder press #65

Deadlift 32kg kettlebell


Intermediate

21-15-9

Backsquat #45

Shoulder press #45

Deadlift 24kg kettlebell


Beginner

15-12-9

Backsquat #15-25

Shoulder press #15-25

Deadlift 16kg kettlebell

 
November 26, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 25 November 2012 20:33



Advanced

3 rounds

10 toes to bar

200m row

10 burpees

200m row


Intermediate

3 rounds

10 toes to bar

200m row

10 burpees or pregnant burpees

200m row


Beginner

3 rounds

10 toes to bar

200m row

10 pregnant burpees

200m row


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.


 
November 25, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 24 November 2012 17:47

 

Advanced

3 rounds

10 front squats #65

20 pull ups

 

Intermediate

3 rounds

10 front squats #45

15 pull ups or progressions

 

Beginner

3 rounds

10 front squats #15-25

10 pull up progressions

 

Sub dumbbells for the barbell as needed.

Last Updated on Saturday, 24 November 2012 18:00
 
November 24, 2012 PDF Print E-mail
Written by Andrea   
Friday, 23 November 2012 20:32



Rest Day

 
November 23, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 22 November 2012 21:12



"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts 32kg
Push ups
Intermediate
21-15-9
Kettlebell deadlifts 24kg
Push ups
Beginner
15-12-9
Kettlebell deadlifts 16kg
Push ups

"Baby Diane"

Advanced

21-15-9

Kettlebell deadlifts 32kg

Push ups

 

Intermediate

21-15-9

Kettlebell deadlifts 24kg

Push ups

 

Beginner

15-12-9

Kettlebell deadlifts 16kg

Push ups

 
November 22, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 21 November 2012 20:24



For 7 minutes do:
Burpees or 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.
These are high on the intensity meter. Be sure to take breaks!

For 7 minutes do:

Burpees or 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.


These are high on the intensity meter. Be sure to take breaks!

 
November 21, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 20 November 2012 19:19



"Baby Weston"

Advanced

5 rounds

500m row

200m farmer carry, #25 dumbbells

#25 dumbbell waiter walk, 50m, right arm

#25 dumbbell waiter walk, 50m, left arm


Intermediate

5 rounds
500m row
200m farmer carry, #25 dumbbells
#25 dumbbell waiter walk, 50m, right arm
#25 dumbbell waiter walk, 50m, left arm

4 rounds

500m row

200m farmer carry, #20 dumbbells

#20 dumbbell waiter walk, 50m, right arm

#20 dumbbell waiter walk, 50m, left arm


Beginner

3 rounds

500m row

200m farmer carry, #10-15 dumbbells

#10-15 dumbbell waiter walk, 50m, right arm

#10-15 dumbbell waiter walk, 50m, left arm





 
November 20, 2012 PDF Print E-mail
Written by Andrea   
Monday, 19 November 2012 19:19



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