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August 2, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 01 August 2012 17:39

Advanced
20 step ups
20 pull ups
20 one-armed kettlebell swings 12kg
20 lunges
20 knees to elbows
20 push press #45
20 good mornings
20 wall ball #14
20 pregnant burpees
20 double or single unders
Intermediate
15 step ups
15 pull ups or progressions
15 one-armed kettlebell swings 8kg
15 lunges
15 knees to elbows
15 push press #25
15 good mornings
15 wall ball #10
15 pregnant burpees
15 single unders
Beginner
10 step ups
10 pull up progressions
10 one-armed kettlebell swings 4kg
10 lunges
10 knees to elbows
10 push press #15
10 good mornings
10 wall ball #6
10 pregnant burpees
10 single unders
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.
Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.



Advanced

20 step ups

20 pull ups

20 one-armed kettlebell swings 12kg

20 lunges

20 knees to elbows 

20 push press #45

20 good mornings

20 wall ball #14

20 pregnant burpees

20 double or single unders


Intermediate

15 step ups

15 pull ups or progressions

15 one-armed kettlebell swings 8kg

15 lunges

15 knees to elbows 

15 push press #25

15 good mornings

15 wall ball #10

15 pregnant burpees

15 single unders


Beginner

10 step ups

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 lunges

10 knees to elbows 

10 push press #15

10 good mornings

10 wall ball #6

10 pregnant burpees

10 single unders


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.


Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

 
August 1, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 31 July 2012 17:11



"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. 

 
July 31, 2012 PDF Print E-mail
Written by Andrea   
Monday, 30 July 2012 20:25



Rest Day

 
July 30, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 29 July 2012 16:19



Advanced

3 rounds

15 hang power clean #65

15 burpees


Intermediate

3 rounds

15 hang power clean #45

15 burpees or pregnant burpees


Beginner

3 rounds 

12 hang power clean #15-25

12 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.

 
July 29, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 28 July 2012 20:17



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 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.

 
July 28, 2012 PDF Print E-mail
Written by Andrea   
Friday, 27 July 2012 18:40



Advanced

3 rounds

20 step ups

15 kettlebell deadlifts 32 kg

10 dumbbell shoulder press #25


Intermediate

3 rounds

20 step ups

15 kettlebell deadlifts 24kg

10 dumbbell shoulder press #15


Beginner

3 rounds

15 step ups

12 kettlebell deadlifts 16 kg

9 dumbbell shoulder press #10

 
July 27, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 26 July 2012 18:53



Rest Day

 
July 26, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 25 July 2012 18:43



Advanced

21-15-9

Back squats #65

Knees to elbows


Intermediate

21-15-9

Back squats #45

Knees to elbows


Beginner

15-12-9

Back squats #15-25

Knees to elbows


 
July 25, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 24 July 2012 19:30



Death by Front Squat
With a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Advanced
#65
Intermediate
#45
Beginner
#15-25

Death by Push Press


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

Use as many sets each minute as needed.


Advanced

#65

Intermediate

#45

Beginner

#15-25

 
July 24, 2012 PDF Print E-mail
Written by Andrea   
Monday, 23 July 2012 19:11



Advanced

5 rounds

12 hang power cleans #65

12 burpees 

12 box jumps


Intermediate

4 rounds

12 hang power cleans #45

12 burpees or pregnant burpees

12 box jumps or step ups


Beginner

3 rounds

12 hang power cleans #15-25

12 pregnant burpees

12 step ups


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.

 
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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