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April 5, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 04 April 2012 19:26



Advanced

800m run

5 rounds

10 knees to elbows

10 good mornings

800m run


Intermediate

800m run

4 rounds

10 knees to elbows

10 good mornings

800m run


Beginner

400m run

3 rounds

10 knees to elbows

10 good mornings

400m run

 
April 4, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 03 April 2012 16:12

"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. 

 
April 3, 2012 PDF Print E-mail
Written by Andrea   
Monday, 02 April 2012 16:14



Advanced
5 rounds
15 overhead walking lunges with #45 barbell or plate
15 burpees or pregnant burpees
Intermediate
4 rounds
12 overhead walking lunges with #25 barbell or plate
12 burpees or pregnant burpees
Beginner
3 rounds
9 overhead walking lunges with #10 barbell or plate
9 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.

Advanced

5 rounds

12 overhead walking lunges with #45 barbell or plate

12 burpees or pregnant burpees

 

Intermediate

4 rounds

12 overhead walking lunges with #25 barbell or plate

12 burpees or pregnant burpees

 

Beginner

3 rounds

12 overhead walking lunges with #10 barbell or plate

12 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.

 
April 2, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 01 April 2012 18:27



Rest Day

 
April 1, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 31 March 2012 18:17

 

Advanced

5 rounds

200m row

10 squats

 

Intermediate

4 rounds

200m row

10 squats

 

Beginner

3 rounds

200m row

10 squats

Last Updated on Saturday, 31 March 2012 18:24
 
March 31, 2012 PDF Print E-mail
Written by Andrea   
Friday, 30 March 2012 18:40



Advanced

21-15-9

Thrusters  #65

Push ups


Intermediate

21-15-9

Thrusters  #45

Push ups


Beginner

15-12-9

Thrusters  #15-25

Push ups


 
March 30, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 29 March 2012 17:36



"Baby Barbara"
Advanced
5 rounds
6 pull ups
8 push ups
10 knees to elbows
12 squats
Intermediate
5 rounds
4 pull ups or progressions
6 push ups
8 knees to elbows
10 squats
Beginner
5 rounds
4 pull ups or progressions
5 push ups
6 knees to elbows
7 squats
Rest 3 minutes between each round.

"Baby Barbara"

 

Advanced

5 rounds

6 pull ups

8 push ups

10 knees to elbows

12 squats

 

Intermediate

5 rounds

4 pull ups or progressions

6 push ups

8 knees to elbows

10 squats

 

Beginner

5 rounds

4 pull ups or progressions

5 push ups

6 knees to elbows 

7 squats

 

Rest 3 minutes between each round.

 
March 29, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 28 March 2012 16:22



Infant Swimming Resource Self-Rescue lesson


Rest Day

 
March 28, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 27 March 2012 20:20



Row 2k

 
March 27, 2012 PDF Print E-mail
Written by Andrea   
Monday, 26 March 2012 16:18



"Baby Del"

Advanced

25 burpees

400m run

25 pull ups

400m run

25 push ups

400m run

25 pull ups

400m run

25 burpees


Intermediate

20 burpees or pregnant burpees

200m run

20 pull ups or progressions

200m run

20 push ups

200m run

20 pull ups or progressions

200m run

20 burpees or pregnant burpees


Beginner

15 pregnant burpees

200m run

15 pull up progressions

200m run

15 push ups

200m run

15 pull up progressions

200m run

15 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.


 
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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