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June 9, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 08 June 2014 19:18

 

Advanced

3 rounds

500m row

20 burpees

 

Intermediate

3 rounds

500m row

15 burpees or pregnant burpees

 

Beginner

3 rounds

250m row

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.

 
June 8, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 07 June 2014 20:59

 

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

 
June 7, 2014 PDF Print E-mail
Written by Andrea   
Friday, 06 June 2014 16:08

Photo courtesy of crossfit.com


Rest Day

 
June 6, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 05 June 2014 19:45


Advanced

4 rounds

400m run

15 thrusters #65


Intermediate

3 rounds

400m run

15 thrusters #45


Beginner

3 rounds

200m run

10 thrusters #15-25

 
June 5, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 04 June 2014 19:17


Advanced

21-15-9

Deadlifts #95

Pull ups


Intermediate

21-15-9

Deadlifts #65

Pull ups or progressions


Beginner

15-12-9

Deadlifts #35

Pull up progressions


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


 
June 4, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 03 June 2014 20:18


Advanced

21-15-9

Power cleans #65

Push ups

 

Intermediate

21-15-9

Power cleans #45

Push ups

 

Beginner

15-12-9

Power cleans #15-25

Push ups


If it is uncomfortable to do the cleans from the floor, do them from the hang position.

If your belly impedes your bar path on the cleans, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
June 3, 2014 PDF Print E-mail
Written by Andrea   
Monday, 02 June 2014 18:49



Rest Day

Last Updated on Monday, 02 June 2014 18:55
 
June 1, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 31 May 2014 20:11


Advanced

5 rounds

250m row

12 knees to elbows


Intermediate

4 rounds

250m row

12 knees to elbows


Beginner

3 rounds

250m row

12 knees to elbows

 
May 31, 2014 PDF Print E-mail
Written by Andrea   
Friday, 30 May 2014 18:28


"Baby Karen"

Advanced

100 wall ball  #14

 

Intermediate

75 wall ball  #10

 

Beginner

50 wall ball  #6

 

Break into as many sets as needed. Watch your breathing.

 
May 30, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 29 May 2014 19:43

Courtesy of crossfit.com


Rest Day

 
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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