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December 31, 2013 PDF Print E-mail
Written by Andrea   
Monday, 30 December 2013 19:14


Advanced

3 rounds

10 dips

15 push ups

20 overhead walking lunges #25 plate

 

Intermediate

3 rounds

10 dips

15 push ups

15 overhead walking lunges #15 plate

 

Beginner

3 rounds

10 dips

10 push ups

10 overhead walking lunges #10 plate

 

Use bands for the dips as needed, or scale to jump to support.


 
December 30, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 29 December 2013 20:28


Advanced

15-12-9-6-3

Pull ups

Clean and jerk #65

Push ups


Intermediate

15-12-9-6-3

Pull ups or progressions

Clean and jerk #45

Push ups


Beginner

15-12-9

Pull ups progressions

Hang power clean and jerk #10 dumbbells

Push ups


If your belly impedes your bar path, use dumbbells for the clean and jerk.

 
December 29, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 28 December 2013 21:46


Rest Day

 
December 28, 2013 PDF Print E-mail
Written by Andrea   
Friday, 27 December 2013 21:14


Advanced

21-15-9

Pull ups

Box jumps

One-armed kettlebell swings 12kg


Intermediate

21-15-9

Pull ups or progressions

Box jumps or step ups

One-armed kettlebell swings 8kg


Beginner

15-12-9

Pull up progressions

Step ups

One-armed kettlebell swings 4kg



 
December 27, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 26 December 2013 20:06

 

Advanced

20 shoulder press #65

20 squats

20 push press #65

20 squats

20 push jerk #65

20 squats

 

Intermediate

15 shoulder press #45

15 squats

15 push press #45

15 squats

15 push jerk #45

15 squats

 

Beginner

10 shoulder press #15-25

10 squats

10 push press #15-25

10 squats

10 push jerk #15-25

10 squats

 
December 26, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 25 December 2013 22:23


Advanced

5 rounds

8 toes to bar

8 dumbbell thrusters 

12 dumbbell walking lunges

#20 dumbbells for thrusters and lunges


Intermediate

4 rounds

8 toes to bar

8 dumbbell thrusters

12 dumbbell walking lunges

#15 dumbbells for thrusters and lunges


Beginner

3 rounds

8 toes to bar

8 dumbbell thrusters

12 dumbbell walking lunges

#10 dumbbells for thrusters and lunges

 
December 25, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 25 December 2013 00:09


Rest Day

 
December 24, 2013 PDF Print E-mail
Written by Andrea   
Monday, 23 December 2013 18:27


Advanced

4 rounds

400m run

25 squats

 

Intermediate

3 rounds

400m run

25 squats

 

Beginner

3 rounds

200m run

15 squats

 
December 23, 2013 PDF Print E-mail
Written by Andrea   
Monday, 23 December 2013 00:38

 

Advanced

3 rounds

10 back squats #95

Rest 3-5 minutes between rounds

 

Intermediate

3 rounds

10 back squats #65

Rest 3-5 minutes between rounds

 

Beginner

3 rounds

10 back squats #25-45

Rest 3-5 minutes between rounds

 
December 22, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 21 December 2013 23:34


Advanced

5 rounds

10 dumbbell deadlift #30 DB's

10 dumbbell front squat #30 DB's

10 shoulder press #30 DB's


Intermediate

4 rounds

10 dumbbell deadlift #15-20 DB's

10 dumbbell front squat #15-20 DB's

10 shoulder press #15-20 DB's


Beginner

3 rounds

10 dumbbell deadlift #10-15 DB's

10 dumbbell front squat #10-15 DB's

10 shoulder press #10-15 DB's

 
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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