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June 1, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 31 May 2012 18:18



Rest Day


Poster at St. Jude Children's Research Hospital. CrossFit for Hope supports research and treatment for catastrophic children's illnesses.

Last Updated on Thursday, 31 May 2012 18:26
 
May 31, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 30 May 2012 20:07



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

 
May 30, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 29 May 2012 16:18


Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.
 
May 29, 2012 PDF Print E-mail
Written by Andrea   
Monday, 28 May 2012 20:31

 

Advanced

21-15-9

Front squat  #65

Burpees

Pull ups

 

Intermediate

21-15-9

Front squat #45

Burpees or pregnant burpees

Pull ups or progressions

 

Beginner

15-12-9

Front squat #15-25

Pregnant burpees

Pull up progressions

 


Last Updated on Monday, 28 May 2012 20:53
 
May 28, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 27 May 2012 19:44



Rest Day

 
May 27, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 26 May 2012 19:42



Advanced
5 rounds
3 beginner rope climbs
10 shoulder press  #25 DB's
10 overhead squats  #65
Intermediate
4 rounds
3 beginner rope climbs
10 shoulder press  #15 DB's
10 overhead squats  #45
Beginner
3 rounds
3 beginner rope climbs
10 shoulder press  #10 DB's
10 overhead squats  #15-25
Beginner rope climb:  Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

Advanced

5 rounds

3 beginner rope climbs

10 shoulder press  #25 DB's

10 overhead squats  #65

 

Intermediate

4 rounds

3 beginner rope climbs

10 shoulder press  #15 DB's

10 overhead squats  #45

 

Beginner

3 rounds

3 beginner rope climbs

10 shoulder press  #10 DB's

10 overhead squats  #15-25

 

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

 
May 26, 2012 PDF Print E-mail
Written by Andrea   
Friday, 25 May 2012 16:18



"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. 

 
May 25, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 24 May 2012 20:55



Advanced

5 rounds

15 push press #55

15 double unders or single unders


Intermediate

4 rounds

15 push press #35

15 single unders or step ups


Beginner

3 rounds

15 push press #15-25

15 step ups


 
May 24, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 23 May 2012 16:32



Rest Day


CrossFit For Hope, June 9, 2012

 
May 23, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 22 May 2012 20:01



Advanced

For 15 minutes do:

5 pull ups

5 dips

15 squats


Intermediate

For 15 minutes do:

5 pull ups or progressions

5 dips

15 squats


Beginner

For 10 minutes do:

5 pull up progressions

5 dips

15 squats


For dips, use rings, parallel bars or a bench.

 
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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