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May 11, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 10 May 2014 20:10


Advanced

For 15 minutes do:

400m run

5 pull ups

10 push ups

15 squats

 

Intermediate

For 15 minutes do:

400m run

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

200m run

5 pull up progressions

10 push ups

15 squats

 
May 10, 2014 PDF Print E-mail
Written by Andrea   
Friday, 09 May 2014 20:34


Rest Day

 
May 9, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 08 May 2014 20:43


Advanced

3 rounds

20 backsquats #65

20 burpees

20 pull ups

400m run


Intermediate

3 rounds

15 backsquats #45

15 burpees or pregnant burpees

15 pull ups or progressions

400m run


Beginner

3 rounds

10 backsquats #15-25

10 pregnant burpees

10 pull up progressions

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.





 
May 8, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 07 May 2014 18:39


"Baby Grace"


Advanced

30 hang power clean and anyway overhead  #65

 

Intermediate

30 hang power clean and anyway overhead  #45

 

Beginner

30 hang power clean and anyway overhead  #15-25

 

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

 
May 7, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 06 May 2014 19:53


Advanced

3 rounds

20 pull ups

15 overhead squats #65


Intermediate

3 rounds

15 pull ups or progressions

12 overhead squats #45


Beginner

3 rounds

10 pull up progressions

9 overhead squats #15-25

Last Updated on Tuesday, 06 May 2014 20:09
 
May 6, 2014 PDF Print E-mail
Written by Andrea   
Monday, 05 May 2014 19:17


Rest Day

 
May 5, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 04 May 2014 18:57


Advanced

40 calorie row

20 box jumps

20 deadlifts #65

20 wall ball #14

20 dips

20 wall ball #14

20 deadlifts #65

20 box jumps

40 calorie row


Intermediate

30 calorie row

15 box jumps or step ups

15 deadlifts #45

15 wall ball #10

15 dips

15 wall ball #10

15 deadlifts #45

15 box jumps or step ups

30 calorie row


Beginner

20 calorie row

10 step ups

10 deadlifts #25

10 wall ball #6

10 dips

10 wall ball #6

10 deadlifts #25

10 step ups

20 calorie row


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




 
May 4, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 03 May 2014 20:30


Advanced

10 rounds

3 beginner rope climbs

200m run


Intermediate

7 rounds

3 beginner rope climbs

200m run


Beginner

4 rounds

3 beginner rope climbs

200m run


Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.


 
May 3, 2014 PDF Print E-mail
Written by Andrea   
Friday, 02 May 2014 18:43


Advanced
21-15-9
Dumbbell shoulder press #25
Front squats #65
Burpees

Intermediate
21-15-9
Dumbbell shoulder press #15
Front squats #45
Burpees or pregnant burpees

Beginner
15-12-9
Dumbbell shoulder press #10
Front squats #15-25
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.
 
May 2, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 01 May 2014 16:29


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