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June 4, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 03 June 2012 18:17



Advanced

21-15-9

Hang power clean, #25 dumbbells

Shoulder press


Intermediate

21-15-9

Hang power clean, #15 dumbbells

Shoulder press


Beginner

15-12-9

Hang power clean, #10 dumbbells

Shoulder press 

 
June 3, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 02 June 2012 16:31



"Baby Nancy"
Advanced
4 rounds
Run 400m
15 overhead squats #45-65
Intermediate
3 rounds
Run 400m or row 500m
15 overhead squats #25-45
Beginner
3 rounds
Run 200m or row 250m
10 overhead squats  PVC- #25

"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #65


Intermediate

3 rounds

Run 400m or row 500m

15 overhead squats #45


Beginner

3 rounds

Run 200m or row 250m

10 overhead squats #15-25

 
June 2, 2012 PDF Print E-mail
Written by Andrea   
Friday, 01 June 2012 20:11



With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Use whatever pull up, band or progression you are doing at this time.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.

 
June 1, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 31 May 2012 18:18



Rest Day


Poster at St. Jude Children's Research Hospital. CrossFit for Hope supports research and treatment for catastrophic children's illnesses.

Last Updated on Thursday, 31 May 2012 18:26
 
May 31, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 30 May 2012 20:07



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

 
May 30, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 29 May 2012 16:18


Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.
 
May 29, 2012 PDF Print E-mail
Written by Andrea   
Monday, 28 May 2012 20:31

 

Advanced

21-15-9

Front squat  #65

Burpees

Pull ups

 

Intermediate

21-15-9

Front squat #45

Burpees or pregnant burpees

Pull ups or progressions

 

Beginner

15-12-9

Front squat #15-25

Pregnant burpees

Pull up progressions

 


Last Updated on Monday, 28 May 2012 20:53
 
May 28, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 27 May 2012 19:44



Rest Day

 
May 27, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 26 May 2012 19:42



Advanced
5 rounds
3 beginner rope climbs
10 shoulder press  #25 DB's
10 overhead squats  #65
Intermediate
4 rounds
3 beginner rope climbs
10 shoulder press  #15 DB's
10 overhead squats  #45
Beginner
3 rounds
3 beginner rope climbs
10 shoulder press  #10 DB's
10 overhead squats  #15-25
Beginner rope climb:  Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

Advanced

5 rounds

3 beginner rope climbs

10 shoulder press  #25 DB's

10 overhead squats  #65

 

Intermediate

4 rounds

3 beginner rope climbs

10 shoulder press  #15 DB's

10 overhead squats  #45

 

Beginner

3 rounds

3 beginner rope climbs

10 shoulder press  #10 DB's

10 overhead squats  #15-25

 

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

 
May 26, 2012 PDF Print E-mail
Written by Andrea   
Friday, 25 May 2012 16:18



"Baby Grace"
Advanced
30 hang power clean and anyway overhead  #65
Intermediate
30 hang power clean and anyway overhead  #45
Beginner
30 hang power clean and anyway overhead  #15-25
Sub dumbbells for the barbell if needed.

"Baby Grace"


Advanced

30 hang power clean and anyway overhead  #65


Intermediate

30 hang power clean and anyway overhead  #45


Beginner

30 hang power clean and anyway overhead  #15-25


Sub dumbbells for the barbell if needed. 

 
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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