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September 6, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 05 September 2012 17:02



"Baby Helen"
Advanced
3 rounds
Run 400m
20 one-armed kettlebell swings  12kg
12 pullups
Intermediate
3 rounds
Run/walk 400m
20 one-armed kettlebell swings  8kg
12 pull ups/ring rows
Beginner
3 rounds
Run/walk 200m
20 one-armed kettlebell swings  4kg
12 ring rows

"Baby Helen"

Advanced

3 rounds

Run 400m

21 one-armed kettlebell swings  12kg

12 pullups


Intermediate

3 rounds

Run 400m

15 one-armed kettlebell swings  8kg

12 pull ups or progressions


Beginner

3 rounds

Run 200m

12 one-armed kettlebell swings  4kg

12 pull up progressions

 
September 5, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 04 September 2012 19:18



Rest Day

 
September 4, 2012 PDF Print E-mail
Written by Andrea   
Monday, 03 September 2012 16:13



Advanced

60 thrusters #65


Intermediate

50 thrusters #45


Beginner

40 thrusters #15-25


Sub dumbbells as needed.

 
September 3, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 02 September 2012 16:39



Advanced

3 rounds

15 pull ups

15 burpees

15 sumo-deadlift high-pull 24kg kettlebell


Intermediate

3 rounds

15 pull ups or progressions

15 burpees or pregnant burpees

15 sumo-deadlift high-pull 16kg kettlebell


Beginner

3 rounds

10 pull up progressions

10 pregnant burpees

10 sumo-deadlift high-pull 8-12 kg kettlebell


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.



 
September 2, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 01 September 2012 18:54



"Baby Manion"
Advanced
4 rounds
400m run
15 backsquats  #65
Intermediate
3 rounds
400m run
15 backsquats  #45
Beginner
3 rounds
200m run
10 backsquats  #15-25

"Baby Manion"

Advanced

4 rounds

400m run

15 backsquats  #65


Intermediate

3 rounds

400m run

15 backsquats  #45


Beginner

3 rounds

200m run

10 backsquats  #15-25

 
September 1, 2012 PDF Print E-mail
Written by Andrea   
Friday, 31 August 2012 14:32



Rest Day

 
August 31, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 30 August 2012 17:45



Advanced
3 rounds
800m run
Intermediate
3 rounds
600m run
Beginner
3 rounds
400m run
Rest as long as needed between rounds.
Sub rowing if necessary.

Advanced

3 rounds

800m run


Intermediate

3 rounds

600m run


Beginner

3 rounds

400m run


Rest as long as needed between rounds.

Sub rowing if necessary.

 
August 30, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 29 August 2012 17:27



Advanced

5 rounds

10 wall ball #14

10 dumbbell shoulder press #25

10 hang power clean #65


Intermediate

4 rounds

10 wall ball #10

10 dumbbell shoulder press #15

10 hang power clean #45


Beginner

3 rounds

10 wall ball #6

10 dumbbell shoulder press #10

10 hang power clean #15-25



 
August 29, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 28 August 2012 17:12



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

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

 
August 28, 2012 PDF Print E-mail
Written by Andrea   
Monday, 27 August 2012 16:49



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