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July 5, 2011 PDF Print E-mail
Written by Andrea   
Monday, 04 July 2011 18:06


Rest Day

 
July 4, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 03 July 2011 19:40


"Baby Morrison"


Advanced

5 rounds

10 wall ball  #14

10 box jumps or step ups

10 one-armed kettlebell swings  12kg


Intermediate

4 rounds

10 wall ball  #10

10 step ups

10 one-armed kettlebell swings  8kg


Beginner

3 rounds

10 wall ball  #6

10 step ups

10 one-armed kettlebell swings  4kg



 
July 3, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 02 July 2011 20:55



Skill Day

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

Shoulder press

Push press

Push jerk

Split jerk

 
July 2, 2011 PDF Print E-mail
Written by Andrea   
Friday, 01 July 2011 19:08



Advanced

3 rounds

12 front squats  #65

12 burpees

12 pull ups


Intermediate

3 rounds

12 front squats  #45

12 burpees or pregnant burpees

12 pull ups or progressions


Beginner

3 rounds

10 front squats  #25

10 pregnant burpees

10 pull up progressions


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.

 
July 1, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 30 June 2011 19:54


Rest Day

 
June 30, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 29 June 2011 19:13



Advanced

3 rounds

10 kettlebell deadlifts  32-40kg

15 overhead plate lunges  #25

 

Intermediate

3 rounds

10 kettlebell deadlifts  24kg

12 overhead plate lunges  #15

 

Beginner

3 rounds

10 kettlebell deadlifts  12kg

9 overhead plate lunges  #10

 
June 29, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 28 June 2011 19:57



Advanced
20 step ups
20 pull ups
20 one-armed kettlebell swings 12kg
20 lunges
20 knees to elbows
20 push press #45
20 good mornings
20 wall ball #14
20 pregnant burpees
20 double or single unders

Intermediate
15 step ups
15 pull ups or progressions
15 one-armed kettlebell swings 8kg
15 lunges
15 knees to elbows 
15 push press #25
15 good mornings
15 wall ball #10
15 pregnant burpees
15 single unders

Beginner
10 step ups
10 pull up progressions
10 one-armed kettlebell swings 4kg
10 lunges
10 knees to elbows
10 push press #15
10 good mornings
10 wall ball #6
10 pregnant burpees
10 single unders

Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out.

 
June 28, 2011 PDF Print E-mail
Written by Andrea   
Monday, 27 June 2011 19:45


Advanced

21-15-9

Dumbbell press  #25-30 DB's

Pull ups


Intermediate

21-15-9

Dumbbell press  #20 DB's

Pull ups or progressions


Beginner

15-12-9

Dumbbell press  #10 DB's

Pull up progressions

 
June 27, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 26 June 2011 18:46


Rest Day

 
June 26, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 25 June 2011 20:45


Advanced

800m run/walk/row

30 hang power snatch  #65

800m run/walk/row


Intermediate

400m run/walk/row

30 hang power snatch  #45

400m run/walk/row


Beginner

400m run/walk/row

30 hang power snatch  #15-25

400m run/walk/row

 
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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