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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.

 
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

 
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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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