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January 8, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 07 January 2012 20:32



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.

 
January 7, 2012 PDF Print E-mail
Written by Andrea   
Friday, 06 January 2012 21:31

 

Advanced

5 rounds

12 kettlebell deadlift 32kg

12 push ups

 

Intermediate

5 rounds

9 kettlebell deadlift 24kg

9 push ups

 

Beginner

5 rounds

6 kettlebell deadlift 16kg

6 push ups

Last Updated on Friday, 06 January 2012 21:36
 
January 6, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 05 January 2012 20:41



“Baby Kelly”

Advanced
3 rounds
Run 400m
20 step ups

20
wall ball #14


Intermediate
3 rounds
Run 400m/row 500m
15 step ups
15
wall ball #10


Beginner
3 rounds
Run 200m/row 250m
10 step ups

10
wall ball #6

 
January 5, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 04 January 2012 22:57


Rest Day

 
January 4, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 03 January 2012 20:25

 

"Baby Cindy"

 

Advanced and Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull ups or progressions

10 push ups

15 squats

Last Updated on Tuesday, 03 January 2012 20:36
 
January 3, 2012 PDF Print E-mail
Written by Andrea   
Monday, 02 January 2012 19:49


Advanced

3 rounds

500m row

15 overhead squats  #65


Intermediate

3 rounds

500m row

15 overhead squats  #45


Beginner

3 rounds

250m row

10 overhead squats  #15-25


 
January 2, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 01 January 2012 20:44


"Baby Fran"

Advanced
21-15-9
Thrusters #65
Pull ups

Intermediate
21-15-9
Thrusters #45
Pull ups

Beginner
15-12-9
Thrusters #15-25
Pull ups

 

Sub ring rows or pull up progressions for pull ups as needed.

Please remember to watch intensity. This is NOT for time.

 
January 1, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 31 December 2011 18:00


Rest Day

 
December 31, 2011 PDF Print E-mail
Written by Andrea   
Friday, 30 December 2011 20:11


"Baby Dae Han"

Advanced

3 rounds

400m farmer's walk #20 dumbbells

6 beginner rope climbs

12 thrusters #65


Intermediate

3 rounds

400m farmer's walk #15 dumbbells

6 beginner rope climbs

12 thrusters #45


Beginner

3 rounds

200m farmer's walk #10 dumbbells

3 beginner rope climbs

10 thrusters #15-25


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

 
December 30, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 29 December 2011 22:26


"Baby Ricky"

Advanced

For 15 minutes do:

10 pull ups

5 kettlebell deadlifts  32kg

8 push press  #65


Intermediate

For 15 minutes do:

10 pull ups or progressions

5 kettlebell deadlifts  24kg

8 push press  #45


Beginner

For 10 minutes do:

10 pull up progressions

5 kettlebell deadlifts  16kg

8 push press  #15-25


Sub dumbbells for push press as needed.

 
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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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