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May 16, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 15 May 2011 19:54



Advanced

21-15-9

Kettlebell deadlifts  32kg

Push press  #65


Intermediate

21-15-9

Kettlebell deadlifts  24kg

Push press  #45


Beginner

15-12-9

Kettlebell deadlifts  16kg

Push press  #25


Last Updated on Sunday, 22 May 2011 15:43
 
May 15, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 14 May 2011 22:30



Advanced

3 rounds

20 front squats  #65

20 push press  #65

20 knees to elbows


Intermediate

3 rounds

15 front squats  #45

15 push press  #45

15 knees to elbows or knee ups


Beginner

3 rounds

10 front squats  #25

10 push press  #25

10 knee ups

 
May 14, 2011 PDF Print E-mail
Written by Andrea   
Friday, 13 May 2011 20:12


Rest Day

 
May 13, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 12 May 2011 19:48

"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

 
May 12, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 11 May 2011 20:12



Advanced

For 15 minutes do:

400m run

21 pull ups

21 dips


Intermediate

For 15 minutes do:

400m run/walk

15 pull ups

15 dips


Beginner

For 10 minutes do:

200m run/walk

9 pull ups

9 dips


Dips can be done on the rings, parallel bars or a bench.



 
May 11, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 10 May 2011 19:51



Advanced

5 rounds

10 overhead squats  #65

10 toes to bar or knees to elbows

10 dumbbell hang power cleans  #25

10 double or single unders


Intermediate

4 rounds

10 overhead squats  #35-45

10 toes to bar or knees to elbows

10 dumbbell hang power cleans  #15

10 single unders or step ups


Beginner

3 rounds

10 overhead squats  #15-25

10 knees to elbows or knee ups

10 dumbbell hang power cleans  #10

10 step ups

 
May 10, 2011 PDF Print E-mail
Written by Andrea   
Monday, 09 May 2011 17:56



Rest Day

 
May 9, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 08 May 2011 17:33



Advanced

3 rounds

20 pull ups

20 wall ball  #12-14

20 one-armed kettlebell swings  12kg


Intermediate

3 rounds

15 pull ups or progressions

15 wall ball  #10-12

15 one-armed kettlebell swings  8kg


Beginner

3 rounds

10 pull up progressions

10 wall ball  #6-8

10 one-armed kettlebell swings  4kg

 
May 8, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 07 May 2011 16:30


HAPPY MOTHER'S DAY!


Advanced

5 rounds

10 thrusters  #45

10 burpees


Intermediate

4 rounds

10 thrusters  #25

10 burpees or pregnant burpees


Beginner

3 round

10 thrusters  #15

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.

 
May 7, 2011 PDF Print E-mail
Written by Andrea   
Friday, 06 May 2011 21:13


Advanced

21-15-9

Box jumps or step ups

Hang power snatch  #45

Pull ups


Intermediate

21-15-9

Step ups

Hang power snatch  #25-35

Pull ups or progressions


Beginner

15-12-9

Step ups

Hang power snatch  PVC- #15

Pull up progressions

 
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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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