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September 20, 2011 PDF Print E-mail
Written by Andrea   
Monday, 19 September 2011 20:17


Advanced

5 rounds

10 shoulder press  #75

10 pull ups


Intermediate

4 rounds

10 shoulder press  #45

10 pull ups or progressions


Beginner

3 rounds

10 shoulder press  #25

10 pull up progressions


 
September 19, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 18 September 2011 16:13


Rest Day

 
September 18, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 17 September 2011 17:47



Skill Day

Today, pick a weight, from PVC to #65, and practice:

Shoulder press

Push press

Push jerk

Split jerk

 
September 17, 2011 PDF Print E-mail
Written by Andrea   
Friday, 16 September 2011 21:26


"Fight Gone Bad....Mama Style"

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull #45

20 step ups

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull #35

15 step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull #25

10 step ups

10 push press #25

Row 250m

 
September 16, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 15 September 2011 18:30


Advanced

5 rounds

25 double or single unders

200m run


Intermediate

4 rounds

20 single unders or step ups

200m run or 250m row


Beginner

3 rounds

15 single unders or step ups

200m run or 250m row

 
September 15, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 14 September 2011 21:59


Rest Day

 
September 14, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 13 September 2011 16:41


Advanced

21-15-9

Pull ups

Hang power cleans  #65


Intermediate

21-15-9

Pull ups or progressions

Hang power cleans  #45


Beginner

15-12-9

Pull up progressions

Hang power cleans  #15-25


Sub dumbbells for the barbell if needed.

 
September 13, 2011 PDF Print E-mail
Written by Andrea   
Monday, 12 September 2011 16:16



Advanced

3 rounds

9  overhead squats  #65

9  front squats  #65

9  back squats  #65

 

Intermediate

3 rounds

7 overhead squats  #45

7 front squats  #45

7 back squats  #45

 

Beginner

3 rounds

5 overhead squats  pvc - #25

5 front squats  pvc - #25

5 back squats  pvc - #25

 
September 12, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 11 September 2011 16:18


Advanced

4 rounds

400m run

15 thrusters  #65

15 pull ups


Intermediate

3 rounds

400m run or 500m row

15 thrusters  #45

15 pull ups or progressions


Beginner

3 rounds

400m run or 500m row

10 thrusters  #15-25

10 pull up progressions

 
September 11, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 10 September 2011 16:02


Rest Day


Today, give a moment of silence to honor those lost on this day 10 years ago.

 
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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.

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