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August 3, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 02 August 2014 19:02


Advanced

For 15 minutes do:

10 dumbbell thrusters #30

25 double unders


Intermediate

For 15 minutes do:

10 dumbbell thrusters #20

25 double or single unders


Beginner

For 12 minutes do:

10 dumbbell thrusters #10

20 single unders

 
August 2, 2014 PDF Print E-mail
Written by Andrea   
Friday, 01 August 2014 19:41

Photo courtesy of crossfit.com


Rest Day

 
August 1, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 31 July 2014 19:08


Run, row or walk, or use any combination of the three, until you have gone 1600-3200m.

 
July 31, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 30 July 2014 18:54


Isabel 


Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #25


If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
July 30, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 29 July 2014 21:15


Advanced

5 rounds

15 push ups

200m run


Intermediate

4 rounds

15 push ups

200m run


Beginner

3 rounds

15 push ups

200m run

 
July 29, 2014 PDF Print E-mail
Written by Andrea   
Monday, 28 July 2014 18:26


Rest Day

 
July 28, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 27 July 2014 18:51


Grace


Advanced

30 hang power clean and anyway overhead  #65

 

Intermediate

30 hang power clean and anyway overhead  #45

 

Beginner

30 hang power clean and anyway overhead  #15-25

 

If your belly impedes your bar path, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
July 27, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 26 July 2014 16:39


Advanced

3 rounds

20 knees to elbows

20 push ups

20 overhead walking lunges #25 plate


Intermediate

3 rounds

15 knees to elbows

15 push ups

15 overhead walking lunges #15 plate


Beginner

3 rounds

10 knees to elbows

10 push ups

10 overhead walking lunges #10 plate


 
July 26, 2014 PDF Print E-mail
Written by Andrea   
Friday, 25 July 2014 20:04


Advanced

21-15-9

Deadlift #95

Hang power clean #65

Pull ups


Intermediate

21-15-9

Deadlift #65

Hang power clean #45

Pull ups or progressions


Beginner

15-12-9

Deadlift #35

Hang power clean #15-25

Pull up progressions


If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

 
July 25, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 24 July 2014 19:22


Rest Day

 
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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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