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December 4, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 03 December 2013 21:02


Advanced

21-15-9

One-armed dumbbell snatch #25

Pull ups

Dips


Intermediate

21-15-9

One-armed dumbbell snatch #15

Pull ups or progressions

Dips


Beginner

15-12-9

One-armed dumbbell snatch #10

Pull up progressions

Dips


Use bands for the dips as needed, or scale to jump to support.


 
December 3, 2013 PDF Print E-mail
Written by Andrea   
Monday, 02 December 2013 18:58

 

Death by Back Squat

 

With a continuously running clock do one back squat the first minute, two back squats the second minute, three back squats 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 2, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 01 December 2013 21:09


Advanced

5 rounds

10 knees to elbows

3 beginner rope climbs


Intermediate

4 rounds

10 knees to elbows

3 beginner rope climbs


Beginner

3 rounds

10 knees to elbows

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.


 
December 1, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 30 November 2013 20:08


Rest Day

 
November 30, 2013 PDF Print E-mail
Written by Andrea   
Friday, 29 November 2013 23:49

 

Advanced

3 rounds

20 thrusters #65

400m run

 

Intermediate

3 rounds

15 thrusters #45

400m run

 

Beginner

3 rounds

10 thrusters #15-25

200m run

 
November 29, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 28 November 2013 21:47

 

Run, row or walk, or use any combination of the three, until you have gone 1600-3200m.

 
November 28, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 27 November 2013 20:56


Advanced

21-15-9

Push ups

Squats


Intermediate

21-1-5-9

Push ups

Squats


Beginner

15-12-9

Push ups

Squats

 
November 27, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 26 November 2013 19:10


Rest Day

 
November 26, 2013 PDF Print E-mail
Written by Andrea   
Monday, 25 November 2013 19:58

 

Advanced

5 rounds

400m run

12 deadlifts #95

 

Intermediate

4 rounds

400m run

12 deadlifts #65

 

Beginner

3 rounds

200m run

12 deadlifts #45

 

If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

 

Substitute rowing for running as needed.

 
November 25, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 24 November 2013 18:38


Death by Push Up

 

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

Use as many sets each minute as needed.

 

Scale the push ups by doing them on parallettes or elevated on a box, bench, tire, wall, etc.

 
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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