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July 1, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 30 June 2012 20:29



"Baby Nasty Girls"

Advanced

3 rounds

20 squats

15 pull ups

15 dips

10 hang power clean #65


Intermediate

3 rounds

15 squats

12 pull ups or progressions

12 dips

10 hang power clean #45


Beginner

3 rounds

10 squats

9 pull up progressions

9 dips

10 hang power clean #15-25

 
June 30, 2012 PDF Print E-mail
Written by Andrea   
Friday, 29 June 2012 16:22



Advanced

5 rounds

10 good mornings

10 box jumps or step ups

10 burpees


Intermediate

4 rounds

10 good mornings

10 box jumps or step ups

10 burpees or pregnant burpees


Beginner

3 rounds

10 good mornings

10 step ups

10 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.

 
June 29, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 28 June 2012 16:57



Rest Day

 
June 28, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 27 June 2012 20:52



Advanced

For 12 minutes do:

12 push press #65

12 pull ups

12 squats


Intermediate

For 12 minutes do:

12 push press #45

12 pull ups or progressions

12 squats


Beginner

For 12 minutes do:

12 push press #15-25

12 pull up progressions

12 squats


 
June 27, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 26 June 2012 19:56



Advanced

3 rounds

500m row

15 back squats #65


Intermediate

3 rounds

500m row

15 back squats #45


Beginner

3 rounds

250m row

10 back squats #15-25

 
June 26, 2012 PDF Print E-mail
Written by Andrea   
Monday, 25 June 2012 20:40



"Baby SQT"

Advanced

3 rounds

10 reps, anyway overhead from the hang position #65

200m run


Intermediate

3 rounds

10 reps, anyway overhead from the hang position #45

200m run


Beginner

3 rounds

10 reps, anyway overhead from the hang position #15-25

200m run

 
June 25, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 24 June 2012 19:01



Rest Day

 
June 24, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 23 June 2012 17:59


Advanced
5 rounds
400m run
11 pull ups
11 walking lunges with 16kg kettlebell
11 thrusters 16kg kettlebell

Intermediate
4 rounds
400m run
11 pull ups or progressions
11 walking lunges with 12kg kettlebell
11 thrusters 12kg kettlebell

Beginner
3 rounds
200m run
11 pull up progressions
11 walking lunges with 8kg kettlebell
11 thrusters 8kg kettlebell
 
June 23, 2012 PDF Print E-mail
Written by Andrea   
Friday, 22 June 2012 20:38



Advanced

5 rounds

10 knees to elbows

10 good mornings

10 dumbbell shoulder press #25

10 step ups


Intermediate

4 rounds

10 knees to elbows or knee ups

10 good mornings

10 dumbbell shoulder press #15

10 step ups


Beginner

3 rounds

10 knee ups

10 good mornings

10 dumbbell shoulder press #10

10 step ups


 
June 22, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 21 June 2012 20:58



Death By Pull up
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Use whatever pull up, band or progression you are doing at this time.

Death By Push up

 

With a continuously running clock do one push up the first minute, two push ups the second minute, three push ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever push up or progression you are doing at this time.

 
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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