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September 2, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 01 September 2012 18:54



"Baby Manion"
Advanced
4 rounds
400m run
15 backsquats  #65
Intermediate
3 rounds
400m run
15 backsquats  #45
Beginner
3 rounds
200m run
10 backsquats  #15-25

"Baby Manion"

Advanced

4 rounds

400m run

15 backsquats  #65


Intermediate

3 rounds

400m run

15 backsquats  #45


Beginner

3 rounds

200m run

10 backsquats  #15-25

 
September 1, 2012 PDF Print E-mail
Written by Andrea   
Friday, 31 August 2012 14:32



Rest Day

 
August 31, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 30 August 2012 17:45



Advanced
3 rounds
800m run
Intermediate
3 rounds
600m run
Beginner
3 rounds
400m run
Rest as long as needed between rounds.
Sub rowing if necessary.

Advanced

3 rounds

800m run


Intermediate

3 rounds

600m run


Beginner

3 rounds

400m run


Rest as long as needed between rounds.

Sub rowing if necessary.

 
August 30, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 29 August 2012 17:27



Advanced

5 rounds

10 wall ball #14

10 dumbbell shoulder press #25

10 hang power clean #65


Intermediate

4 rounds

10 wall ball #10

10 dumbbell shoulder press #15

10 hang power clean #45


Beginner

3 rounds

10 wall ball #6

10 dumbbell shoulder press #10

10 hang power clean #15-25



 
August 29, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 28 August 2012 17:12



Advanced
21-15-9
Backsquat #65
Shoulder press #65
Deadlift 32kg kettlebell
Intermediate
21-15-9
Backsquat #45
Shoulder press #45
Deadlift 24kg kettlebell
Beginner
15-12-9
Backsquat #15-25
Shoulder press #15-25
Deadlift 16kg kettlebell

Advanced

21-15-9

Backsquat #65

Shoulder press #65

Deadlift 32kg kettlebell


Intermediate

21-15-9

Backsquat #45

Shoulder press #45

Deadlift 24kg kettlebell


Beginner

15-12-9

Backsquat #15-25

Shoulder press #15-25

Deadlift 16kg kettlebell

 
August 28, 2012 PDF Print E-mail
Written by Andrea   
Monday, 27 August 2012 16:49



Rest Day

 
August 27, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 26 August 2012 16:19



Advanced
20 lunges
20 pull ups
20 step ups
20 double or single unders
20 dips
10 knees to elbows
20 one-armed kettlebell swings  12kg
10 knees to elbows
20 hang power cleans  #25 dumbbells
20 good mornings
20 wall ball  #14
3 beginner rope climbs
Intermediate
15 lunges
15 pull ups or progressions
15 step ups
15 single unders
15 dips
7 knees to elbows or knee ups
15 one-armed kettlebell swings  8kg
7 knees to elbows or knee ups
15 hang power cleans  #15 dumbbells
15 good mornings
15 wall ball  #10
3 beginner rope climbs
Beginner
10 lunges
10 pull up progressions
10 step ups
10 single unders (omit if you cannot jump)
10 dips
5 knees to elbows or knee ups
10 one-armed kettlebell swings  4kg
5 knees to elbows or knee ups
10 hang power cleans  #10 dumbbells
10 good mornings
10 wall ball  #4-6
3 beginner rope climbs
For the dips, use rings, parallel bars or a bench.
For beginner rope climbs, sit at the bottom of the rope and pull yourself to a standing position.


Advanced

20 lunges

20 pull ups

20 step ups

20 double or single unders

20 dips

10 knees to elbows

20 one-armed kettlebell swings  12kg

10 knees to elbows

20 hang power cleans  #25 dumbbells

20 good mornings

20 wall ball  #14

3 beginner rope climbs


Intermediate

15 lunges

15 pull ups or progressions

15 step ups

15 single unders

15 dips

7 knees to elbows or knee ups

15 one-armed kettlebell swings  8kg

7 knees to elbows or knee ups

15 hang power cleans  #15 dumbbells

15 good mornings

15 wall ball  #10

3 beginner rope climbs


Beginner

10 lunges

10 pull up progressions

10 step ups

10 single unders (omit if you cannot jump)

10 dips

5 knees to elbows or knee ups

10 one-armed kettlebell swings  4kg

5 knees to elbows or knee ups

10 hang power cleans  #10 dumbbells

10 good mornings

10 wall ball  #4-6

3 beginner rope climbs


If you cannot do ring dips, do them with a band for assistance, or just jump up to support for each rep.


For beginner rope climbs, sit at the bottom of the rope and pull yourself to a standing position.

 
August 26, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 25 August 2012 18:16



Advanced

10-8-6-4-2

Pull ups

Ring dips

Box jumps


Intermediate

10-8-6-4-2

Pull ups or progressions

Ring dips

Box jumps or step ups


Beginner

10-8-6-4-2

Pull up progressions

Ring dips

Step ups


If you cannot do ring dips, do them with a band for assistance, or just jump up to support for each rep.

 
August 25, 2012 PDF Print E-mail
Written by Andrea   
Friday, 24 August 2012 16:30



Advanced

5000m row


Intermediate

3500m row


Beginner

2500m row

 
August 24, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 23 August 2012 16:49



Rest Day


Children's drown prevention is an initiative of CrossFit Kids.

 
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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