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February 25, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 24 February 2015 23:34

 

Advanced

4 rounds

Row 500m

10 overhead squats #65

 

Intermediate

4 rounds

Row 500m

10 overhead squats #45

 

Beginner

4 rounds

Row 250m

10 overhead squats #15-25

 
February 24, 2015 PDF Print E-mail
Written by Andrea   
Monday, 23 February 2015 20:51

 

Isabel

 

Advanced

30 hang power snatches #65

 

Intermediate

30 hang power snatches #45

 

Beginner

30 hang power snatches #15-25

 

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

 
February 23, 2015 PDF Print E-mail
Written by Andrea   
Monday, 23 February 2015 00:18


Advanced

4 rounds

10 sumo deadlift high-pull #55

10 push press #55

15 back squat #55


Intermediate

4 rounds

10 sumo deadlift high-pull #35

10 push press #35

10 back squat #35


Beginner

3 rounds

10 sumo deadlift high-pull #15

10 push press #15

10 back squat #15

 
February 22, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 22 February 2015 00:24

 

Rest Day

Last Updated on Sunday, 22 February 2015 00:26
 
February 21, 2015 PDF Print E-mail
Written by Andrea   
Friday, 20 February 2015 22:08


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

 
February 20, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 19 February 2015 22:35

 

Advanced

30 knees to elbows

20 seated turkish get ups #25 dumbbell

30 knees to elbows

40 single-arm overhead squat #25 dumbbell

 

Intermediate

20 knees to elbows

15 seated turkish get ups #15 dumbbell

20 knees to elbows

30 single-arm overhead squats #15 dumbbell

 

Beginner

15 knees to elbows

10 seated turkish get ups #10 dumbbell

15 knees to elbows

20 single-arm overhead squats #10 dumbbell

 

Last Updated on Monday, 23 February 2015 21:07
 
February 19, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 18 February 2015 22:44




Advanced
4 rounds
400m run
10 one-armed kettlebell swings  12kg
10 pull ups

Intermediate
3 rounds
400m run
10 one-armed kettlebell swings  8kg
10 pull ups or progressions

Beginner
3 rounds
200m run
10 one-armed kettlebell swings  4kg
10 pull up progressions

 
February 18, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 18 February 2015 00:05


Rest Day

 
February 17, 2015 PDF Print E-mail
Written by Andrea   
Monday, 16 February 2015 21:35


Advanced

21-15-9

Dumbbell shoulder press #30

Dips

Push ups

 

Intermediate

21-15-9

Dumbbell shoulder press #20

Dips

Push ups

 

Beginner

15-12-9

Dumbbell shoulder press #10

Dips

Push ups

 

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

 
February 16, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 15 February 2015 21:56

 

Advanced

21-15-9

Thrusters #65

Pull ups

 

Intermediate

21-15-9

Thrusters #45

Pull ups or progressions

 

Beginner

15-12-9

Thrusters #15-25

Pull up progressions

 
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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