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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.

 
September 10, 2011 PDF Print E-mail
Written by Andrea   
Friday, 09 September 2011 16:01



Advanced

4 rounds

400m run

20 squats


Intermediate

4 rounds

400m run or 500m row

15 squats


Beginner

4 rounds

200m run or 250m row

10 squats

 
September 9, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 08 September 2011 20:04



"Baby Diane"

Advanced

21-15-9

Kettlebell deadlifts #75-100

Push ups

 

Intermediate

21-15-9

Kettlebell deadlifts #50-75

Push ups

 

Beginner

15-12-9

Kettlebell deadlifts #25-50

Push ups

 
September 8, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 07 September 2011 18:19



Advanced

20 lunges

20 pull ups

20 step ups

20 double or single unders

20 dips

10 knees to elbows

20 one-armed kettlebell swings  12kg

10 knees to elbows

20 hang power cleans  #25 dumbbells

20 good mornings

20 wall ball  #14

3 beginner rope climbs


Intermediate

15 lunges

15 pull ups or progressions

15 step ups

15 single unders

15 dips

7 knees to elbows or knee ups

15 one-armed kettlebell swings  8kg

7 knees to elbows or knee ups

15 hang power cleans  #15 dumbbells

15 good mornings

15 wall ball  #10

3 beginner rope climbs


Beginner

10 lunges

10 pull up progressions

10 step ups

10 single unders (omit if you cannot jump)

10 dips

5 knees to elbows or knee ups

10 one-armed kettlebell swings  4kg

5 knees to elbows or knee ups

10 hang power cleans  #10 dumbbells

10 good mornings

10 wall ball  #4-6

3 beginner rope climbs


For the dips, use rings, parallel bars or a bench.


For beginner rope climbs, sit at the bottom of the rope and pull yourself to a standing position.

 
September 7, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 06 September 2011 16:20


Rest Day

 
September 6, 2011 PDF Print E-mail
Written by Andrea   
Monday, 05 September 2011 16:23


"Baby Karen"

Advanced
100 wall ball #12


Intermediate
75 wall ball #10


Beginner
50 wall ball #6-8

 

Please remember this is NOT for time. Just get the work done, resting as needed. Remember to breathe!

 
September 5, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 04 September 2011 17:08

“Annie”

Advanced

15-12-9-6-3

Push press #65

Push ups

Intermediate

15-12-9-6

Push press #45

Push ups

Beginner

15-12-9

Push press #25-35

Push ups

 
September 4, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 03 September 2011 20:20



Skill Day

Front squats

Practice, practice, practice. Grab a PVC, an empty bar or weight up to #65. Keep the elbows up, head neutral, chest up.

 
September 3, 2011 PDF Print E-mail
Written by Andrea   
Friday, 02 September 2011 19:48


Rest Day

 
September 2, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 01 September 2011 16:23


Advanced

15-12-9-6-3

Hang power cleans  #65

Burpees


Intermediate

15-12-9-6

Hang power cleans  #45

Burpees or pregnant burpees


Beginner

15-12-9

Hang power cleans  #15-25

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.

 
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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