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January 16, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 15 January 2014 21:42


Advanced

21-15-9

Back squat  #65

Shoulder press  #65

Deadlift 32kg kettlebell

 

Intermediate

21-15-9

Back squat  #45

Shoulder press  #45

Deadlift  24kg kettlebell

 

Beginner

15-12-9

Back squat  #15-25

Shoulder press  #15-25

Deadlift  16kg kettlebell

 
January 15, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 14 January 2014 20:10

 

Advanced

5 rounds

10 burpees

10 knees to elbows

10 shoulder press #65

 

Intermediate

4 rounds

10 burpees or pregnant burpees

10 knees to elbows

10 shoulder press #45

 

Beginner

3 rounds

10 pregnant burpees

10 knees to elbows

10 shoulder press #15-25

 

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.

 
January 14, 2014 PDF Print E-mail
Written by Andrea   
Monday, 13 January 2014 21:01


Rest Day

 
January 13, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 12 January 2014 20:02


Advanced

21-15-9

Good mornings

Knees to elbows

Overhead squats #65


Intermediate

21-15-9

Good mornings

Knees to elbows

Overhead squats #45


Beginner

15-12-9

Good mornings

Knees to elbows

Overhead squats #15-25

 
January 12, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 11 January 2014 20:38


Advanced

4 rounds

400m run

500m row

 

Intermediate

3 rounds

400m run

500m row

 

Beginner

3 rounds

200m run

250m row

 
January 11, 2014 PDF Print E-mail
Written by Andrea   
Friday, 10 January 2014 20:51


"Baby Cindy"

Advanced

For 15 minutes do:

5 pull ups

10 push ups

15 squats

 

Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull up progressions

10 push ups

15 squats

 
January 10, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 09 January 2014 21:22


Rest Day

 
January 9, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 08 January 2014 19:19


Advanced

5 rounds

400m run

15 dumbbell clean and jerk #30 DB's


Intermediate

4 rounds

400m run

12 dumbbell clean and jerk #20 DB's


Beginner

3 rounds

200m run

10 dumbbell clean and jerk #10 DB's

 
January 8, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 07 January 2014 22:45


Advanced

For 20 minutes do:

15 knees to elbows

21 sumo deadlifts #95


Intermediate

For 15 minutes do:

15 knees to elbows

15 sumo deadlifts #65


Beginner

For 10 minutes do:

10 knees to elbows

10 sumo deadlifts #45

 
January 7, 2014 PDF Print E-mail
Written by Andrea   
Monday, 06 January 2014 19:05


Advanced

3 rounds

15 shoulder press #30 dumbbells

15 dips

15 push ups

15 pull ups


Intermediate

3 rounds

12 shoulder press #20 dumbbells

12 dips

12 push ups

12 pull ups or progressions


Beginner

3 rounds

9 shoulder press #10 dumbbells

9 dips

9 push ups

9 pull up progressions


Use bands for the dips as needed, or scale to jump to support.


 
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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