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September 26, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 25 September 2011 19:09


Advanced

5 rounds

10 wall ball  #14

10 toes to bar or knees to elbows

10 step ups


Intermediate

4 rounds

10 wall ball  #10

10 knees to elbows or knee ups

10 step ups


Beginner

3 rounds

10 wall ball  #6

10 knee ups

10 step ups


 
September 25, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 24 September 2011 17:49



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

 
September 24, 2011 PDF Print E-mail
Written by Andrea   
Friday, 23 September 2011 18:52


Advanced

5 rounds

10 hang power cleans  #25 dumbbells

10 pull ups

10 shoulder press  #25 dumbbells


Intermediate

4 rounds

10 hang power cleans  #15 dumbbells

10 pull ups or progressions

10 shoulder press  #15 dumbbells


Beginner

3 rounds

10 hang power cleans  #10 dumbbells

10 pull up progressions

10 shoulder press  #10 dumbbells

 
September 23, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 22 September 2011 18:43


Rest Day

 
September 22, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 21 September 2011 19:15



Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

 
September 21, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 20 September 2011 16:29

"Jake"

Advanced
250m row
20 squats
250m row
20 push ups
250m row
20 pull ups
250m row
20 knees to elbows

Intermediate
250m row
15 squats
250m row
15 push ups
250m row
15 pull ups
250m row
15 knees to elbows

Beginner
250m row
10 squats
250m row
10 push ups
250m row
10 pull ups
250m row
10 knees to elbows

 
September 20, 2011 PDF Print E-mail
Written by Andrea   
Monday, 19 September 2011 20:17


Advanced

5 rounds

10 shoulder press  #75

10 pull ups


Intermediate

4 rounds

10 shoulder press  #45

10 pull ups or progressions


Beginner

3 rounds

10 shoulder press  #25

10 pull up progressions


 
September 19, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 18 September 2011 16:13


Rest Day

 
September 18, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 17 September 2011 17:47



Skill Day

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

Shoulder press

Push press

Push jerk

Split jerk

 
September 17, 2011 PDF Print E-mail
Written by Andrea   
Friday, 16 September 2011 21:26


"Fight Gone Bad....Mama Style"

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull #45

20 step ups

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull #35

15 step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull #25

10 step ups

10 push press #25

Row 250m

 
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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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