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October 8, 2013 PDF Print E-mail
Written by Andrea   
Monday, 07 October 2013 17:17


 

Advanced

3 rounds

400m run

20 hang power clean  #65

 

Intermediate

3 rounds

400m run

15 hang power clean  #45

 

Beginner

3 rounds

200m run

10 hang power clean  #15-25

 

Sub dumbbells for the barbell if your belly impedes your bar path.


 
October 7, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 06 October 2013 19:23


Advanced

5 rounds

Row 500m

12 pull ups


Intermediate

4 rounds

Row 500m

12 pull ups or progressions


Beginner

3 rounds

Row 250m

10 pull up progressions

 
October 6, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 05 October 2013 17:50


Rest Day

 
October 5, 2013 PDF Print E-mail
Written by Andrea   
Friday, 04 October 2013 18:08


Advanced

18-15-12-9-6

Squats

Push ups


Intermediate

15-12-9-6-3

Squats

Push ups


Beginner

12-9-6-3

Squats

Push ups

 
October 4, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 03 October 2013 21:09

"Baby Nicole"

 

Advanced

For 15 minutes do:

Run 400m 

Max rep pull ups


Intermediate

For 15 minutes do:

Run 400m

Max rep pull ups or progressions


Beginner

For 12 minutes do:

Run 200m 

Max rep pull up progressions

 
October 3, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 02 October 2013 18:09

 

"Baby DT"

 

Advanced

4 rounds

12 kettlebell deadlifts  #32kg

9 hang power cleans  #65

6 push jerks  #65

 

Intermediate

4 rounds

12 kettlebell deadlifts  #24kg

9 hang power cleans  #45

6 push jerks  #45

 

Beginner

3 rounds

12 kettlebell deadlifts  #16kg

9 hang power cleans  #15-25

6 push jerks  #15-25

 
October 2, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 01 October 2013 19:21


Rest Day

 
October 1, 2013 PDF Print E-mail
Written by Andrea   
Monday, 30 September 2013 17:28

 

Death by Front Squat

 

With a continuously running clock do one front squat the first minute, two front squats the second minute, three front 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

 
September 30, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 29 September 2013 18:37


Advanced

4 rounds

400m run

15 burpees


Intermediate

3 rounds

400m run

15 burpees or pregnant burpees


Beginner

3 rounds

200m run

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.

 
September 29, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 28 September 2013 18:12


Advanced

21-15-9

Walking lunges

Pull ups

Barbell thrusters #65

Knees to elbows


Intermediate

18-12-6

Walking lunges

Pull ups or progressions

Barbell thrusters #45

Knees to elbows


Beginner

15-9-3

Walking lunges

Pull up progressions

Barbell thrusters #15-25

Knees to elbows

 
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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