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February 8, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 07 February 2012 20:06


Advanced

5 rounds

400m run

10 hang power clean thrusters #65


Intermediate

4 rounds

400m run

10 hang power clean thrusters #45


Beginner

3 rounds

200m run

10 hang power clean thrusters #15-25

 
February 7, 2012 PDF Print E-mail
Written by Andrea   
Monday, 06 February 2012 23:09



Advanced

5 rounds

400m run

12 kettlebell deadlifts 32kg


Intermediate

4 rounds

400m run

12 kettlebell deadlifts 24kg


Beginner

3 rounds

200m run

9 kettlebell deadlifts 16kg


 
February 6, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 05 February 2012 20:53


Rest Day

 
February 5, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 04 February 2012 20:49


Advanced

For 15 minutes do:

7 push press #65

10 overhead squat #65

15 knees to elbows


Intermediate

For 15 minutes do:

7 push press #45

10 overhead squat #45

15 knees to elbows or knee ups


Beginner

For 12 minutes do:

7 push press #15-25

10 overhaed squat #15-25

15 knee ups

 
February 4, 2012 PDF Print E-mail
Written by Andrea   
Friday, 03 February 2012 21:44


"Baby Rahoi"

Advanced

For 12 minutes do:

12 box jumps or step ups

6 thrusters #65

6 burpees or pregnant burpees


Intermediate

For 12 minutes do:

12 step ups

6 thrusters #45

6 pregnant burpees


Beginner

For 10 minutes do:

10 step ups

5 thrusters #15-25

5 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.

 
February 3, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 02 February 2012 23:26

Warrick from CF Clarksville

"Warrick"


Advanced

15-12-9-6-3

Wall ball #14

Step ups


Intermediate

15-12-9-6

Wall ball #10

Step ups

 

Beginner

15-12-9

Wall ball #6

Step ups

 
February 2, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 01 February 2012 21:16


Rest Day

 
February 1, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 31 January 2012 20:13



Advanced

5 rounds

10 dumbbell shoulder press #25 DB's

10 pull ups

10 one-armed kettlebell swings 12kg

10 knees to elbows

10 burpees


Intermediate

4 rounds

10 dumbbell shoulder press #15 DB's

10 pull ups or progressions

10 one-armed kettlebell swings 8kg

10 knees to elbows

10 burpees or pregnant burpees


Beginner

3 rounds

10 dumbbell shoulder press #10 DB's

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 knees to elbows

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.

 
January 31, 2012 PDF Print E-mail
Written by Andrea   
Monday, 30 January 2012 20:52



"Baby Tyler"

Advanced

5 rounds

10 pull ups

10 dips

10 sumo deadlift high pulls 24kg kettlebell


Intermediate

4 rounds

10 pull ups or progressions

10 dips

10 sumo deadlift high pulls 16kg kettlebell


Beginner

3 rounds

10 pull up progressions

10 dips

10 sumo deadlift high pulls 12kg kettlebell


For dips: Use rings, parallel bars or bench.

 
January 30, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 29 January 2012 20:37



Skill Day

Today, practice clean and jerks. Split jerk or push jerk, your choice. Pick a weight from #15 to #75. Start from the hang position.


For a demo of the push jerk, go here. http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv

 
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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