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July 25, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 24 July 2014 19:22


Rest Day

 
July 24, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 23 July 2014 22:01


Advanced

3 rounds

Row 750m

50 double unders

Run 800m


Intermediate

3 rounds

Row 500m

40 double or single unders

Run 400m


Beginner

3 rounds

Row 250m

30 single unders

Run 200m



Last Updated on Wednesday, 23 July 2014 22:10
 
July 23, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 22 July 2014 21:53


Advanced

21-15-9

Overhead squat  #65

Push ups

 

Intermediate

21-15-9

Overhead squat  #45

Push ups

 

Beginner

15-12-9

Overhead squat  #15-25

Push ups

 
July 22, 2014 PDF Print E-mail
Written by Andrea   
Monday, 21 July 2014 20:34


Advanced

5 rounds

10 deadlifts #95

15 wall ball #14


Intermediate

4 rounds

10 deadlifts #65

15 wall ball #10


Beginner

3 rounds

10 deadlifts #45

15 wall ball #6

 
July 21, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 20 July 2014 19:03


Rest Day

 
July 20, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 19 July 2014 19:02


Advanced

21-15-9

Shoulder press #65

Pull ups


Intermediate

21-15-9

Shoulder press #45

Pull ups or progressions


Beginner

15-12-9

Shoulder press #15-25

Pull up progressions

 
July 19, 2014 PDF Print E-mail
Written by Andrea   
Friday, 18 July 2014 21:56

 

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

 
July 18, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 17 July 2014 19:24


Advanced

3 rounds

20 thrusters #65

20 knees to elbows

400m run


Intermediate

3 rounds

15 thrusters #45

15 knees to elbows

400m run


Beginner

3 rounds

10 thrusters #15-25

10 knees to elbows

200m run



 
July 17, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 16 July 2014 20:04


Rest Day

 
July 16, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 15 July 2014 20:03


Advanced

For 20 minutes do:

3 hang power cleans #75

6 dips

9 box jumps

27 double unders


Intermediate

For 15 minutes do:

3 hang power cleans #55

6 dips

9 box jumps or step ups

27 double or single unders


Beginner

For 15 minutes do:

3 hang power cleans #15-25

6 dips

9 step ups

18 single unders


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

If you cannot jump rope, do double the box jumps/step ups.




 
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Page 15 of 138
 

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