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May 9, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 08 May 2012 18:17

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.

 
May 8, 2012 PDF Print E-mail
Written by Andrea   
Monday, 07 May 2012 19:44



Rest Day


CrossFit Kids supports Infant Swimming Resource.

 
May 7, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 06 May 2012 21:14



Advanced

21-15-9

Double unders

Hang power snatch #65


Intermediate

21-15-9

Double unders or single unders

Hang power snatch #45


Beginner

15-12-9

Single unders or step ups

Hang power snatch #15-25

 
May 6, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 05 May 2012 23:18



"Linus"
Advanced
5 rounds
300m row
9 bear complex #45
Intermediate
4 rounds
300m row
9 bear complex #35
Beginner
3 rounds
300m row
9 bear complex #25
Bear complex:
Clean (use hang power clean), front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.

"Linus"

Advanced

5 rounds

300m row

9 bear complex #45


Intermediate

4 rounds

300m row

9 bear complex #35


Beginner

3 rounds

300m row

9 bear complex #25

 

Bear complex:

Clean (use hang power clean), front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.

 
May 5, 2012 PDF Print E-mail
Written by Andrea   
Friday, 04 May 2012 16:52



2102 CrossFit Games Regional:  Individual Event 3

Advanced

4 rounds

10 dumbbell power snatch #30

200m run


Intermediate

4 rounds

10 dumbbell power snatch #20

200m run


Beginner

4 rounds

10 dumbbell power snatch #10

200m run

 
May 4, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 03 May 2012 17:27



Rest Day

 
May 3, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 02 May 2012 20:13



"Nehla"
Advanced
21-15-9
Box jumps or step ups
Kettlebell deadlifts #70-100
Pull ups
Intermediate
21-15-9
Box jumps or step ups
Kettlebell deadlifts #50-70
Pull ups or progressions
Beginner
15-12-9
Step ups
Kettlebell deadlifts #30-50
Pull ups or progressions

"Nehla"

Advanced

21-15-9

Box jumps 

Kettlebell deadlifts #70-100

Pull ups


Intermediate

21-15-9

Box jumps or step ups

Kettlebell deadlifts #50-70

Pull ups or progressions


Beginner

15-12-9

Step ups

Kettlebell deadlifts #30-50

Pull up progressions

 
May 2, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 01 May 2012 18:27



"Baby, The Chief"

Advanced

For 3 minutes do:

3 hang power cleans #65

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 4 cycles.


Intermediate

For 3 minutes do:
3 hang power cleans #65
6 push ups
9 squats
Rest 2 minutes. Repeat for a total of 4 cycles.

For 3 minutes do:

3 hang power cleans #45

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 3 cycles.


Beginner

For 3 minutes do:

3 hang power cleans #15-25

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 3 cycles.


 
May 1, 2012 PDF Print E-mail
Written by Andrea   
Monday, 30 April 2012 18:22

Skill Day
Today, pick a weight, from PVC to #65, and practice:
Shoulder press
Push press
Push jerk
Split jerk



Skill Day

Today, pick a weight, from PVC to #65, and practice:

Shoulder press

Push press

Push jerk

Split jerk

 
April 30, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 29 April 2012 16:48



Rest Day

 
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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.

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