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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.

 
May 22, 2012 PDF Print E-mail
Written by Andrea   
Monday, 21 May 2012 19:27



"Baby Helen"
Advanced
3 rounds
Run 400m
20 one-armed kettlebell swings  12kg
12 pullups
Intermediate
3 rounds
Run/walk 400m
20 one-armed kettlebell swings  8kg
12 pull ups/ring rows
Beginner
3 rounds
Run/walk 200m
20 one-armed kettlebell swings  4kg
12 ring rows

"Baby Helen"

Advanced

3 rounds

Run 400m

20 one-armed kettlebell swings  12kg

12 pullups


Intermediate

3 rounds

Run/walk 400m

20 one-armed kettlebell swings  8kg

12 pull ups/ring rows


Beginner

3 rounds

Run/walk 200m

20 one-armed kettlebell swings  4kg

12 ring rows

 
May 21, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 20 May 2012 19:30



Advanced

Row 500m

30 push ups

Row 1000m

20 push ups

Row 2000m

10 push ups


Intermediate

Row 500m

20 push ups

Row 1000m

15 push ups

Row 1500m

10 push ups


Beginner

Row 500m

15 push ups

Row 750m

10 push ups

Row 1000m

5 push ups

 
May 20, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 19 May 2012 17:02



Rest Day

 
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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