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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.

 
March 1, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 29 February 2012 21:39



Rest Day

 
February 29, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 28 February 2012 21:40

 

Advanced

20 shoulder press #65

40 toes to bar or knees to elbows

800m run

60 push press #65

80 double or single unders

 

Intermediate

15 shoulder press #45

30 knees to elbows

400m run

45 push press #45

60 single unders or step ups

 

Beginner

10 shoulder press #15-25

20 knees to elbows or knee ups

200m run

30 push press #15-25

40 step ups

Last Updated on Tuesday, 28 February 2012 21:54
 
February 28, 2012 PDF Print E-mail
Written by Andrea   
Monday, 27 February 2012 21:42



Death By Pull up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.

 
February 27, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 26 February 2012 17:40



Advanced

3 rounds

300m row

20 wall ball #14

10 pull ups


Intermediate

3 rounds

300m row

15 wall ball #10

10 pull ups or progressions


Beginner

3 rounds

300m row

10 wall ball #6

10 pull up progressions

 
February 26, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 25 February 2012 21:29


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