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December 15, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 14 December 2013 20:29

 

"Baby Cindy"

Advanced

For 15 minutes do:

5 pull ups

10 push ups

15 squats

 

Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull up progressions

10 push ups

15 squats

 
December 14, 2013 PDF Print E-mail
Written by Andrea   
Friday, 13 December 2013 22:05

 

Death by Hang Power Clean


Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 

 

With a continuously running clock do one hang power clean the first minute, two hang power cleans the second minute, three hang power cleans the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 
December 13, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 12 December 2013 19:31


Rest Day

 
December 12, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 11 December 2013 20:33

 

 

Death by Push Jerk

 

With a continuously running clock do one push jerk the first minute, two push jerks the second minute, three push jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 
December 11, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 10 December 2013 19:30


Advanced

3 rounds

800m run

20 back squats #65

20 push ups


Intermediate

3 rounds

400m run

15 back squats #45

15 push ups


Beginner

3 rounds

200m run

10 back squats #15-25

10 push ups



 
December 10, 2013 PDF Print E-mail
Written by Andrea   
Monday, 09 December 2013 18:04


Advanced

4 rounds

400m run

500m row

 

Intermediate

3 rounds

400m run

500m row

 

Beginner

3 rounds

200m run

250m row

 
December 9, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 08 December 2013 20:16


Rest Day

 
December 8, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 07 December 2013 18:35

 

Advanced

21-15-9

Sumo deadlift high pull  #55

Push jerk  #55

 

Intermediate

21-15-9

Sumo deadlift high pull  #35

Push jerk  #35

 

Beginner

15-12-9

Sumo deadlift high pull  #15

Push jerk  #15

 
December 7, 2013 PDF Print E-mail
Written by Andrea   
Friday, 06 December 2013 20:26

 

4 rounds

250m or 500m row

 

Rest 3-5 minutes between rounds

 
December 6, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 05 December 2013 19:16



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  #15-25

 
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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