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November 11, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 10 November 2013 19:01


Rest Day

 
November 10, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 09 November 2013 20:13


Advanced

21-15-9

Kettlebell deadlifts 32kg

Overhead squats #65

 

Intermediate

21-15-9

Kettlebell deadlifts 24kg

Overhead squats #45

 

Beginner

15-12-9

Kettlebell deadlifts 16kg

Overhead squats #15-25

 
November 9, 2013 PDF Print E-mail
Written by Andrea   
Friday, 08 November 2013 17:45

 

 

Death By Pull-up

 

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

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.

 
November 8, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 07 November 2013 19:54


Advanced

3 rounds

10 overhead squats #65

30 double unders

 

Intermediate

3 rounds

10 overhead squats #45

20 single unders or step ups

 

Beginner

3 rounds

10 overhead squats #15-25

15 step ups

 
November 7, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 06 November 2013 18:39


Rest Day

 
November 6, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 05 November 2013 18:38



"Baby Isabel" 

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #25


If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
November 5, 2013 PDF Print E-mail
Written by Andrea   
Monday, 04 November 2013 19:11


Advanced

1000m row

20 burpees

20 dumbbell hang power clean and overhead #25 DB's

20 toes to bar

20 walking lunges with #25 plate overhead

800m run


Intermediate

750m row

15 burpees or pregnant burpees

15 dumbbell hang power clean and overhead #15 DB's

15 toes to bar

15 walking lunges with #15 plate overhead

400m run


Beginner

500m row

10 pregnant burpees

10 dumbbell hang power clean and over head #10 DB's

10 toes to bar

10 walking lunges with #10 plate overhead

200m run


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.




 
November 4, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 03 November 2013 18:09

 

 

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

 
November 3, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 02 November 2013 22:45


Rest Day

Today, we welcome a beautiful baby boy to a family we love very much. Welcome to the world, little man. You are surrounded by more love than you will ever know.

 
November 2, 2013 PDF Print E-mail
Written by Andrea   
Friday, 01 November 2013 20:52



Advanced

5 rounds

10 shoulder press  #25 dumbbells

10 knees to elbows

10 box jumps

 

Intermediate

4 rounds

10 shoulder press  #15-20 dumbbells

10 knees to elbows

10 box jumps or step ups

 

Beginner

3 rounds

10 shoulder press  #10 dumbbells

10 knees to elbows

10 step ups

 
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Page 17 of 115
 

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