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September 18, 2012 PDF Print E-mail
Written by Andrea   
Monday, 17 September 2012 19:50



“Baby Angie”
Advanced
45 pull ups
45 push ups
45 knees to elbows
45 squats
Intermediate
35 pull ups/ring rows
35 push ups
35 knees ups
35 squats
Beginner
25 ring rows
25 push ups
25 knee ups
25 squats

“Baby Angie”

Advanced

45 pull ups

45 push ups

45 knees to elbows

45 squats


Intermediate

35 pull ups or progressions

35 push ups

35 knees to elbows

35 squats


Beginner

25 pull up progressions

25 push ups

25 knees to elbows

25 squats

 
September 17, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 16 September 2012 20:01



Rest Day

 
September 16, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 15 September 2012 20:59



"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
Sub dumbbells for the barbell if needed.

"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


Sub dumbbells for the barbell if needed. 

 
September 15, 2012 PDF Print E-mail
Written by Andrea   
Friday, 14 September 2012 16:12



Advanced

5 rounds

10 overhead plate lunges #25

15 double unders


Intermediate

4 rounds

10 overhead plate lunges #15

15 single unders or step ups


Beginner

3 rounds

10 overplate plate lunges #10

15 step ups

 
September 14, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 13 September 2012 20:02



Advanced

4 rounds

3 beginner rope climbs

15 push ups

15 knees to elbows


Intermediate

4 rounds

3 beginner rope climbs

12 push ups

12 knees to elbows


Beginner

3 rounds

3 beginner rope climbs

12 push ups

12 knees to elbows


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



 
September 13, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 12 September 2012 18:29



Rest Day


 
September 12, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 11 September 2012 18:51



Advanced

500m row

12 wall ball #14

400m row

12 wall ball #14

300m row

12 wall ball #14

200m row

12 wall ball #14

100m row

12 wall ball #14 


Intermediate

500m row
12 wall ball #14
400m row
12 wall ball #14
300m row
12 wall ball #14
200m row
12 wall ball #14
100m row
12 wall ball #14

500m row

10 wall ball #10

400m row

10 wall ball #10

300m row

10 wall ball #10

200m row

10 wall ball #10

100m row

10 wall ball #10


Beginner

400m row

8 wall ball #6

300m row

8 wall ball #6

200m row

8 wall ball #6

100m row

8 wall ball #6

50m row

8 wall ball #6  

 
September 11, 2012 PDF Print E-mail
Written by Andrea   
Monday, 10 September 2012 19:09



"The Seven"

Advanced

7 rounds

7 dumbbell press #25

7 thrusters #65

7 knees to elbows

7 kettlebell deadlifts 32kg

7 burpees

7 one-armed kettlebell swings 12kg

7 pull ups


Intermediate

7 dumbbell press
7 thrusters
7 knees to elbows
7 kettlebell deadlifts
7 burpees
7 kettlebell swings
7 pull ups

6 rounds

7 dumbbell press #15

7 thrusters #45

7 knees to elbows

7 kettlebell deadlifts 24kg

7 burpees or pregnant burpees

7 one-armed kettlebell swings 8kg

7 pull ups or progressions


Beginner

5 rounds

7 dumbbell press #10

7 thrusters #15-25

7 knees to elbows

7 kettlebell deadlifts 16kg

7 pregnant burpees

7 one-armed kettlebell swings 4kg

7 pull up progressions


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 10, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 09 September 2012 17:27



"Baby Isabel"
Advanced
30 hang power snatches #65
Intermediate
30 hang power snatches #45
Beginner
30 hang power snatches #15-25

"Baby Isabel" 


Advanced

30 hang power snatches #65


Intermediate

30 hang power snatches #45


Beginner

30 hang power snatches #15-25

 
September 9, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 08 September 2012 17:21



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