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July 3, 2012 PDF Print E-mail
Written by Andrea   
Monday, 02 July 2012 19:33



CrossFit Kids supports Infant Swimming Resource.


Rest Day

 
July 2, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 01 July 2012 17:38



Advanced

25 burpees

25 knees to elbows

25 one-armed kettlebell swings 12kg

25 pull ups

25 dumbbell shoulder press #25 DB's


Intermediate

20 burpees or pregnant burpees

20 knees to elbows

20 one-armed kettlebell swings 8kg

20 pull ups or progressions

20 dumbbell shoulder press #15 DB's


Beginner

15 pregnant burpees

15 knees to elbows

15 one-armed kettlebell swings 4kg

15 pull up progressions

15 dumbbell shoulder press #10 DB's


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 1, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 30 June 2012 20:29



"Baby Nasty Girls"

Advanced

3 rounds

20 squats

15 pull ups

15 dips

10 hang power clean #65


Intermediate

3 rounds

15 squats

12 pull ups or progressions

12 dips

10 hang power clean #45


Beginner

3 rounds

10 squats

9 pull up progressions

9 dips

10 hang power clean #15-25

 
June 30, 2012 PDF Print E-mail
Written by Andrea   
Friday, 29 June 2012 16:22



Advanced

5 rounds

10 good mornings

10 box jumps or step ups

10 burpees


Intermediate

4 rounds

10 good mornings

10 box jumps or step ups

10 burpees or pregnant burpees


Beginner

3 rounds

10 good mornings

10 step ups

10 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.

 
June 29, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 28 June 2012 16:57



Rest Day

 
June 28, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 27 June 2012 20:52



Advanced

For 12 minutes do:

12 push press #65

12 pull ups

12 squats


Intermediate

For 12 minutes do:

12 push press #45

12 pull ups or progressions

12 squats


Beginner

For 12 minutes do:

12 push press #15-25

12 pull up progressions

12 squats


 
June 27, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 26 June 2012 19:56



Advanced

3 rounds

500m row

15 back squats #65


Intermediate

3 rounds

500m row

15 back squats #45


Beginner

3 rounds

250m row

10 back squats #15-25

 
June 26, 2012 PDF Print E-mail
Written by Andrea   
Monday, 25 June 2012 20:40



"Baby SQT"

Advanced

3 rounds

10 reps, anyway overhead from the hang position #65

200m run


Intermediate

3 rounds

10 reps, anyway overhead from the hang position #45

200m run


Beginner

3 rounds

10 reps, anyway overhead from the hang position #15-25

200m run

 
June 25, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 24 June 2012 19:01



Rest Day

 
June 24, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 23 June 2012 17:59


Advanced
5 rounds
400m run
11 pull ups
11 walking lunges with 16kg kettlebell
11 thrusters 16kg kettlebell

Intermediate
4 rounds
400m run
11 pull ups or progressions
11 walking lunges with 12kg kettlebell
11 thrusters 12kg kettlebell

Beginner
3 rounds
200m run
11 pull up progressions
11 walking lunges with 8kg kettlebell
11 thrusters 8kg kettlebell
 
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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