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September 5, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 04 September 2011 17:08

“Annie”

Advanced

15-12-9-6-3

Push press #65

Push ups

Intermediate

15-12-9-6

Push press #45

Push ups

Beginner

15-12-9

Push press #25-35

Push ups

 
September 4, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 03 September 2011 20:20



Skill Day

Front squats

Practice, practice, practice. Grab a PVC, an empty bar or weight up to #65. Keep the elbows up, head neutral, chest up.

 
September 3, 2011 PDF Print E-mail
Written by Andrea   
Friday, 02 September 2011 19:48


Rest Day

 
September 2, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 01 September 2011 16:23


Advanced

15-12-9-6-3

Hang power cleans  #65

Burpees


Intermediate

15-12-9-6

Hang power cleans  #45

Burpees or pregnant burpees


Beginner

15-12-9

Hang power cleans  #15-25

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.

 
September 1, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 31 August 2011 17:29



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.

 
August 31, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 30 August 2011 16:53



Advanced
5 rounds
10 push press  #55
10 walking overhead plate lunge  #25

Intermediate
4 rounds
10 push press  #35
10 walking overhead plate lunge  #15

Beginner
3 rounds
10 push press  #25
10 walking overhead plate lunge  #10

 
August 30, 2011 PDF Print E-mail
Written by Andrea   
Monday, 29 August 2011 19:09


Rest Day

 
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
 
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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