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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

 
April 14, 2012 PDF Print E-mail
Written by Andrea   
Friday, 13 April 2012 18:56



Rest Day

 
April 13, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 12 April 2012 18:11



"Baby Isabel"
Advanced
30 hang power snatches #65
Intermediate
30 hang power snatches #45
Beginner
30 hang power snatches #25

"Baby Isabel" 


Advanced

30 hang power snatches #65


Intermediate

30 hang power snatches #45


Beginner

30 hang power snatches #25

 
April 12, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 11 April 2012 18:47



Advanced

21-15-9

Push ups

Squats


Intermediate

21-15-9

Push ups or progressions

Squats


Beginner

15-12-9

Push ups or progressions

Squats


 
April 11, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 10 April 2012 16:15



Advanced

800m run

6 rounds

10 pull ups

10 dips

800m run


Intermediate

800m run

5 rounds

10 pull ups or progressions

10 dips

800m run


Beginner

400m run

4 rounds

10 pull up progressions

10 dips

400m run


Dips can be done on the rings, parallel bars or bench.

Dips can be done on the rings, parallel bars or bench.


Do the run, then the couplet, then the second run.

 
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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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