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July 4, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 03 July 2012 19:08



"Baby Tumilson"

Advanced

6 rounds

200m run

11 dumbbell burpee deadlifts #25 DB's


Intermediate

5 rounds

200m run

11 dumbbell burpee deadlifts #15 DB's


Beginner

4 rounds

200m run

11 dumbbell burpee deadlifts #10 DB's


Dumbbell burpee deadlift: Stand with dumbbells on ground outside of feet. Squat down, place hands on ground, jump back to plank, do a push up, jump back to squat, stand with dumbbells.


If doing pregnant burpees, squat down and stand up with dumbbells then squat back down and put them on the ground. Stand and do your push up against the elevated surface of your choice. 

 
July 3, 2012 PDF Print E-mail
Written by Andrea   
Monday, 02 July 2012 19:33



CrossFit Kids supports Infant Swimming Resource.


Rest Day

 
July 2, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 01 July 2012 17:38



Advanced

25 burpees

25 knees to elbows

25 one-armed kettlebell swings 12kg

25 pull ups

25 dumbbell shoulder press #25 DB's


Intermediate

20 burpees or pregnant burpees

20 knees to elbows

20 one-armed kettlebell swings 8kg

20 pull ups or progressions

20 dumbbell shoulder press #15 DB's


Beginner

15 pregnant burpees

15 knees to elbows

15 one-armed kettlebell swings 4kg

15 pull up progressions

15 dumbbell shoulder press #10 DB's


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.

 
July 1, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 30 June 2012 20:29



"Baby Nasty Girls"

Advanced

3 rounds

20 squats

15 pull ups

15 dips

10 hang power clean #65


Intermediate

3 rounds

15 squats

12 pull ups or progressions

12 dips

10 hang power clean #45


Beginner

3 rounds

10 squats

9 pull up progressions

9 dips

10 hang power clean #15-25

 
June 30, 2012 PDF Print E-mail
Written by Andrea   
Friday, 29 June 2012 16:22



Advanced

5 rounds

10 good mornings

10 box jumps or step ups

10 burpees


Intermediate

4 rounds

10 good mornings

10 box jumps or step ups

10 burpees or pregnant burpees


Beginner

3 rounds

10 good mornings

10 step ups

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.

 
June 29, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 28 June 2012 16:57



Rest Day

 
June 28, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 27 June 2012 20:52



Advanced

For 12 minutes do:

12 push press #65

12 pull ups

12 squats


Intermediate

For 12 minutes do:

12 push press #45

12 pull ups or progressions

12 squats


Beginner

For 12 minutes do:

12 push press #15-25

12 pull up progressions

12 squats


 
June 27, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 26 June 2012 19:56



Advanced

3 rounds

500m row

15 back squats #65


Intermediate

3 rounds

500m row

15 back squats #45


Beginner

3 rounds

250m row

10 back squats #15-25

 
June 26, 2012 PDF Print E-mail
Written by Andrea   
Monday, 25 June 2012 20:40



"Baby SQT"

Advanced

3 rounds

10 reps, anyway overhead from the hang position #65

200m run


Intermediate

3 rounds

10 reps, anyway overhead from the hang position #45

200m run


Beginner

3 rounds

10 reps, anyway overhead from the hang position #15-25

200m run

 
June 25, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 24 June 2012 19:01



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