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June 20, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 19 June 2012 19:23



Advanced

21-15-9

Kettlebell deadlifts 32kg

Thrusters #65


Intermediate

21-15-9

Kettlebell deadlifts 24kg

Thrusters #45


Beginner

15-12-9

Kettlebell deadlifts 16kg

Thrusters #15-25

 
June 19, 2012 PDF Print E-mail
Written by Andrea   
Monday, 18 June 2012 16:27



"Baby Nick"

Advanced

5 rounds

10 hang power clean #25 dumbbells

10 shoulder press  #25 dumbbells


Intermediate

4 rounds

10 hang power clean #15 dumbbells

10 shoulder press #15 dumbbells


Beginner

3 rounds

10 hang power clean #10 dumbbells

10 shoulder press #10 dumbbells

 
June 18, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 17 June 2012 17:35



"Baby Isabel"
Advanced
30 hang power snatches #65
Intermediate
30 hang power snatches #45
Beginner
30 hang power snatches #25

"Baby Isabel" 


Advanced

30 hang power snatches #65


Intermediate

30 hang power snatches #45


Beginner

30 hang power snatches #25

 
June 17, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 16 June 2012 17:35



Rest Day

 
June 16, 2012 PDF Print E-mail
Written by Andrea   
Friday, 15 June 2012 16:24



Advanced

5 rounds

12 push ups

200m run


Intermediate

4 rounds

12 push ups

200m run


Beginner

3 rounds

12 push ups

200m run

 
June 15, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 14 June 2012 19:50



"Baby Amanda"

Advanced

9-7-5

Pull ups

Dips

Hang power snatch #65


Intermediate

9-7-5

Pull ups 

Dips

Hang power snatch #45


Beginner

9-7-5

Pull ups

Dips

Hang power snatch #15-25


Use whatever pull up and dip progressions needed at this time. 

 
June 14, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 13 June 2012 19:59



Advanced

Swim 500m

Bike 4K

Run 2K


Intermediate

Swim 350m

Bike 3K

Run 1.5K


Beginner

Swim 200m

Bike 2K

Run 1K

 
June 13, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 12 June 2012 18:50



Rest Day

 
June 12, 2012 PDF Print E-mail
Written by Andrea   
Monday, 11 June 2012 19:11



Advanced

3 rounds

600m run

35 double or single unders

20 burpees


Intermediate

3 rounds

400m run

25 single unders or step ups

15 burpees or pregnant burpees


Beginner

3 rounds

200m run

15 step ups

10 pregnant burpees


Sub row for run as needed.


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.



 
June 11, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 10 June 2012 18:49



Advanced

5 rounds

10 hang power clean and jerk #65

3 beginner rope climbs


Intermediate

4 rounds

10 hang power clean and jerk #45

3 beginner rope climbs


Beginner

3 rounds

10 hang power clean and jerk #15-25

3 beginner rope climbs


Beginner rope climb:  Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

 
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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