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March 11, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 10 March 2012 18:08



"Baby Michael"

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows

Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows or knee ups

Beginner

3 rounds

200m run

10 good mornings

10 knees to elbows or knee ups

 

Sub rowing for the run if needed.

 
March 10, 2012 PDF Print E-mail
Written by Andrea   
Friday, 09 March 2012 18:19



"Baby DT"

 

Advanced

4 rounds

12 kettlebell deadlifts  #32kg

9 hang power cleans  #65

6 push jerks  #65

 

Intermediate

4 rounds

12 kettlebell deadlifts  #24kg

9 hang power cleans  #45

6 push jerks  #45

 

Beginner

3 rounds

12 kettlebell deadlifts  #16kg

9 hang power cleans  #15-25

6 push jerks  #15-25

 
March 9, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 08 March 2012 18:54



Rest Day

 
March 8, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 07 March 2012 19:55



12.3

Advanced

21-15-9

Box jumps 

Push press #65

Toes to bar


Intermediate

21-15-9

Box jumps or step ups

Push press #45

Toes to bar or knees to elbows


Beginner

15-12-9

Step ups

Push press #15-25

Knees to elbows

 
March 7, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 06 March 2012 17:31



Advanced

5 rounds

10 thrusters # 25 dumbbells

10 pull ups


Intermediate

4 rounds

10 thrusters # 15 dumbbells

10 pull ups or progressions


Beginner

3 rounds

10 thrusters #10 dumbbells

10 pull up progressions

 
March 6, 2012 PDF Print E-mail
Written by Andrea   
Monday, 05 March 2012 21:07



"Baby Klepto"

Advanced

3 rounds

20 box jumps or step ups

20 burpees or pregnant burpees

20 hang power clean #65


Intermediate

3 rounds

15 box jumps or step ups

15 burpees or pregnant burpees

15 hang power clean #45


Beginner

3 rounds

10 step ups

10 pregnant burpees

10 hang power clean #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.

 
March 5, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 04 March 2012 19:40



Rest Day

Last Updated on Sunday, 04 March 2012 19:42
 
March 4, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 03 March 2012 21:48



Advanced

5 rounds

10 hang power clean and jerk #65

10 beginner rope climbs


Intermediate

4 rounds

10 hang power clean and jerk #45

7 beginner rope climbs


Beginner

3 rounds

10 hang power clean and jerk #15-25

5 beginner rope climbs


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

 
March 3, 2012 PDF Print E-mail
Written by Andrea   
Friday, 02 March 2012 22:01



Advanced

For 15 minutes do:

15 step ups

10 dumbbell front squats #25 DB's

10 burpees or pregnant burpees


Intermediate

For 15 minutes do:

15 step ups

10 dumbbell front squats #15 DB's

10 burpees or pregnant burpees


Advanced

For 10 minutes do:

12 step ups

7 dumbbell front squats #5-10 DB's

7 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.

 
March 2, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 01 March 2012 21:34



12.2

Advanced

25 hang power snatches #35

25 hang power snatches #50

25 hang power snatches #65


Intermediate

20 hang power snatches #15

20 hang power snatches #30

20 hang power snatches #45


Beginner

15 hang power snatches PVC

15 hang power snatches #15

15 hang power snatches #25


Dumbbells may be subbed for barbell.

 
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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