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August 29, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 28 August 2011 18:49

"Jennifer"

Advanced

3 rounds

500m row

20 back squats #65

20 knees to elbows

 

Intermediate

3 rounds

500m row

15 back squats #45

15 knees to elbows

 

Beginner

3 rounds

250m row

10 back squats #25

10 knees to elbows

 
August 28, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 27 August 2011 19:42


Advanced

5 rounds

10 hang power cleans  #65

10 burpees


Intermediate

4 rounds

10 hang power cleans  #45

10 burpees or pregnant burpees


Beginner

3 rounds

10 hang power cleans  #25

10 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.

 
August 27, 2011 PDF Print E-mail
Written by Andrea   
Friday, 26 August 2011 19:17

 

Advanced

For 10 minutes do:

10 wall ball  #14

3 beginner rope climbs

 

Intermediate

For 10 minutes do:

10 wall ball  #10

3 beginner rope climbs

 

Beginner

For 10 minutes do:

10 wall ball  #6

3 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.

 

Last Updated on Friday, 26 August 2011 19:35
 
August 26, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 25 August 2011 18:36


Rest Day

 
August 25, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 24 August 2011 16:46



"Baby Nancy"


Advanced

4 rounds

Run 400m

15 overhead squats #45-65

Intermediate

3 rounds

Run 400m or row 500m

15 overhead squats #25-35

Beginner

3 rounds

Run 200m or row 250m

10 overhead squats  PVC- #25

 
August 24, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 23 August 2011 16:22


Advanced

5 rounds

10 kettlebell deadlifts  32kg

10 toes to bar or knees to elbows


Intermediate

4 rounds

10 kettlebell deadlifts  24kg

10 knees to elbows


Beginner

3 rounds

10 kettlebell deadlifts  16kg

10 knees to elbows or knee ups

 
August 23, 2011 PDF Print E-mail
Written by Andrea   
Monday, 22 August 2011 20:15

Warrick from CF Clarksville

"Warrick"


Advanced

15-12-9-6-3

Wall ball #14

Step ups


Intermediate

15-12-9-6

Wall ball #10

Step ups

 

Beginner

15-12-9

Wall ball #6

Step ups

 
August 22, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 21 August 2011 19:30


Rest Day

 
August 21, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 20 August 2011 19:40



Skill Day

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

Shoulder press

Push press

Push jerk

Split jerk

 
August 20, 2011 PDF Print E-mail
Written by Andrea   
Friday, 19 August 2011 19:41

 

Advanced

3 rounds

20 pull ups

20 dips

20 squats

 

Intermediate

3 rounds

15 pull ups or progressions

15 dips

15 squats

 

Beginner

3 rounds

10 pull up progressions

10 dips

10 squats

 

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

Last Updated on Friday, 19 August 2011 20:05
 
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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