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April 24, 2012 PDF Print E-mail
Written by Andrea   
Monday, 23 April 2012 16:21



Tabata Push ups

8 rounds

20 seconds of work

10 seconds of rest


Do regular push ups, or elevated at a level that is comfortable for you.


Follow with a run, row or stretching of your choice.

 
April 23, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 22 April 2012 17:03



"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. 

 
April 22, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 21 April 2012 17:09



CrossFit for Hope Fundraiser, June 9th.


Rest Day

 
April 21, 2012 PDF Print E-mail
Written by Andrea   
Friday, 20 April 2012 21:12



Advanced

5 rounds

10 back squats #65

10 knees to elbows


Intermediate

4 rounds

10 back squats #45

10 knees to elbows


Beginner

3 rounds 

10 back squats #15-25

10 knees to elbows

 
April 20, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 19 April 2012 18:57



For 12 minutes do:


3 beginner rope climbs

15 push ups


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

 
April 19, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 18 April 2012 20:37



Advanced

400m run

21 thrusters #55

21 pull ups

300m run

15 thrusters #55

15 pull ups

200m run 

9 thrusters #55

9 pull ups


Intermediate

400m run

21 thrusters #35

21 pull ups or progressions

300m run

15 thrusters #35

15 pull ups or progressions

200m run

9 thrusters #35

9 pull ups or progressions


Beginner

300m run

15 thrusters #15-25

15 pull up progressions

200m run

12 thrusters #15-25

12 pull up progressions

100m run

9 thrusters #15-25

9 pull up progressions

 
April 18, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 17 April 2012 16:20



Rest Day

 
April 17, 2012 PDF Print E-mail
Written by Andrea   
Monday, 16 April 2012 16:13



"Etta"
Advanced
30-20-10
Kettlebell deadlifts  32kg
Step ups
Push ups
Intermediate
24-18-12
Kettlebell deadlifts  24kg
Step ups
Push ups
Beginner
18-12-6
Kettlebell deadlifts  16kg
Step ups
Push ups


"Etta"

Advanced

30-20-10

Kettlebell deadlifts  32kg

Step ups

Push ups

Intermediate

24-18-12

Kettlebell deadlifts  24kg

Step ups

Push ups

Beginner

18-12-6

Kettlebell deadlifts  16kg

Step ups

Push ups

 
April 16, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 15 April 2012 19:59



Advanced

800m run

6 rounds

10 dumbbell press #25 DB's

10 squats

800m run


Intermediate

800m run

5 rounds

10 dumbbell press #20 DB's

10 squats

800m run


Beginner

400m run

4 rounds

10 dumbbell press #10-15 DB's

10 squats

400m run

 
April 15, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 14 April 2012 17:57



Advanced

10-9-8-7-6-5-4-3-2-1

Pull ups

Step ups

Knees to elbows


Intermediate

9-8-7-6-5-4-3-2-1

Pull ups or progressions

Step ups

Knees to elbows


Beginner

8-7-6-5-4-3-2-1

Pull up progressions

Step ups

Knees to elbows

 
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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.

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