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December 18, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 17 December 2011 19:19


Advanced

3 rounds

1000m row

800m run


Intermediate

3 rounds

750m row

400m run/walk


Beginner

3 rounds

500m row

200m run/walk

 
December 17, 2011 PDF Print E-mail
Written by Andrea   
Friday, 16 December 2011 20:46



Advanced

4 rounds

15 pull ups

15 one-armed kettlebell swings 12kg

15 double or single unders


Intermediate

4 rounds

12 pull ups or progressions

12 one-armed kettlebell swings 8kg

12 single unders or step ups


Beginner

3 rounds

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 step ups

 
December 16, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 15 December 2011 18:05


Rest Day

 
December 15, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 14 December 2011 19:47


Advanced

3 rounds

14 pull ups

14 dips

21 thrusters #30 dumbbells


Intermediate

3 rounds

14 pull ups or progressions

14 dips

14 thrusters #20 dumbbells


Beginner

3 rounds

12 pull up progressions

12 dips

12 thrusters #10 dumbbells


 
December 14, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 13 December 2011 20:51

"Nehla"

Advanced

21-15-9

Box jumps or step ups

Kettlebell deadlifts #70-100

Pull ups

Intermediate

21-15-9

Box jumps or step ups

Kettlebell deadlifts #50-70

Pull ups or progressions

Beginner

15-12-9

Step ups

Kettlebell deadlifts #30-50

Pull ups or progressions

Last Updated on Tuesday, 13 December 2011 20:54
 
December 13, 2011 PDF Print E-mail
Written by Andrea   
Monday, 12 December 2011 20:41


Advanced

3 rounds

15 dumbbell hang power snatch #20, right arm

9 knees to elbows

15 dumbbell hang power snatch #20, left arm

9 knees to elbows


Intermediate

3 rounds

12 dumbbell hang power snatch #15, right arm

7 knees to elbows or knee ups

12 dumbbell hang power snatch #15, left arm

7 knees to elbows or knee ups


Beginner

3 rounds

9 dumbbell hang power snatch #10, right arm

5 knees to elbows or knee ups

9 dumbbell hang power snatch #10, left arm

5 knees to elbows or knee ups




 
December 12, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 11 December 2011 22:31


Rest Day

 
December 11, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 10 December 2011 18:04


Advanced

5 rounds

10 hang power clean #30 dumbbells

10 push ups


Intermediate

4 rounds

10 hang power clean #20 dumbbells

10 push ups


Beginner

3 rounds

10 hang power clean #15 dumbbells

10 push ups

 
December 10, 2011 PDF Print E-mail
Written by Andrea   
Friday, 09 December 2011 21:13

 

Advanced

5 rounds

10 shoulder press  #75

10 pull ups

 

Intermediate

4 rounds

10 shoulder press  #45

10 pull ups or progressions

 

Beginner

3 rounds

10 shoulder press  #25

10 pull up progressions

 
December 9, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 08 December 2011 19:38


Advanced

For 15 minutes do:

400m run

21 kettlebell deadlifts  32kg


Intermediate

For 15 minutes do:

400m run

15 kettlebell deadlifts  24kg


Beginner

For 10 minutes do:

200m run

10 kettlebell deadlifts  16kg


Sub rowing for the run as needed.


 
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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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