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June 24, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 23 June 2012 17:59


Advanced
5 rounds
400m run
11 pull ups
11 walking lunges with 16kg kettlebell
11 thrusters 16kg kettlebell

Intermediate
4 rounds
400m run
11 pull ups or progressions
11 walking lunges with 12kg kettlebell
11 thrusters 12kg kettlebell

Beginner
3 rounds
200m run
11 pull up progressions
11 walking lunges with 8kg kettlebell
11 thrusters 8kg kettlebell
 
June 23, 2012 PDF Print E-mail
Written by Andrea   
Friday, 22 June 2012 20:38



Advanced

5 rounds

10 knees to elbows

10 good mornings

10 dumbbell shoulder press #25

10 step ups


Intermediate

4 rounds

10 knees to elbows or knee ups

10 good mornings

10 dumbbell shoulder press #15

10 step ups


Beginner

3 rounds

10 knee ups

10 good mornings

10 dumbbell shoulder press #10

10 step ups


 
June 22, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 21 June 2012 20:58



Death By Pull up
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.

Death By Push up

 

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

Use as many sets each minute as needed.

 

Use whatever push up or progression you are doing at this time.

 
June 21, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 20 June 2012 19:36



Rest Day


Coach Glassman, Kenya.

 
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. 

 
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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.

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