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February 17, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 16 February 2012 20:34


Advanced

5 rounds

3 beginner rope climbs

10 wall ball #14

10 one-armed kettlebell swings 12kg

10 double or single unders


Intermediate

4 rounds

3 beginner rope climbs

10 wall ball #10

10 one-armed kettlebell swings 8kg

10 double/single unders or step ups


Beginner

3 rounds

3 beginner rope climbs

10 wall ball #6

10 one-armed kettlebell swings 4kg

10 single unders or step ups


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

 
February 16, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 15 February 2012 20:20


Advanced

21-15-9

Dumbbell hang power clean #25 DB's

Dumbbell thrusters  #25


Intermediate

21-15-9

Dumbbell hang power clean #15 DB's

Dumbbell thrusters #15


Beginner

15-12-9

Dumbbell hang power clean #10 DB's

Dumbbell thrusters #10

 
February 15, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 14 February 2012 21:09

 

Advanced

21-15-9

Wall ball #14

Pull ups

 

Intermediate

21-15-9

Wall ball #10

Pull ups or progressions

 

Beginner

15-12-9

Wall ball #6

Pull up progressions

 

 

Last Updated on Tuesday, 14 February 2012 21:13
 
February 14, 2012 PDF Print E-mail
Written by Andrea   
Monday, 13 February 2012 22:51


Rest Day

 
February 13, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 12 February 2012 21:41


Skill Day

Front squats

Practice, practice, practice. Grab a PVC, an empty bar or weight up to #65. Keep the elbows up, head neutral, chest up, weight in the heels.

 
February 12, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 11 February 2012 20:47


Advanced

Row 1500m

30 wall ball #14

Row 1000m

20 wall ball #14

Row 500m

10 wall ball #14


Intermediate

Row 1500m

20 wall ball #10

Row 1000m

15 wall ball #10

Row 500m

10 wall ball #10


Beginner

Row 1000m

15 wall ball #6

Row 500m

10 wall ball #6

Row 250

5 wall ball #6

 
February 11, 2012 PDF Print E-mail
Written by Andrea   
Friday, 10 February 2012 17:13



"Baby Erin"

Advanced

5 rounds

12 hang power cleans or split cleans #20 dumbbells

12 pull ups


Intermediate

4 rounds

12 hang power cleans or split cleans #15 dumbbells

12 pull ups or progressions


Beginner

3 rounds

10 hang power cleans or split cleans #10 dumbbells

10 pull up progressions



 
February 10, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 09 February 2012 21:37


Rest Day

 
February 9, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 08 February 2012 17:16



Advanced

5 rounds

400m run

9 pullups

9 dips


Intermediate

4 rounds

400m run

9 pullups or progressions

9 dips


Beginner

3 rounds

200m run

9 pullup progressions

9 dips


For dips: Use rings, parallel bars or a bench.

 
February 8, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 07 February 2012 20:06


Advanced

5 rounds

400m run

10 hang power clean thrusters #65


Intermediate

4 rounds

400m run

10 hang power clean thrusters #45


Beginner

3 rounds

200m run

10 hang power clean thrusters #15-25

 
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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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