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June 14, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 13 June 2012 19:59



Advanced

Swim 500m

Bike 4K

Run 2K


Intermediate

Swim 350m

Bike 3K

Run 1.5K


Beginner

Swim 200m

Bike 2K

Run 1K

 
June 13, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 12 June 2012 18:50



Rest Day

 
June 12, 2012 PDF Print E-mail
Written by Andrea   
Monday, 11 June 2012 19:11



Advanced

3 rounds

600m run

35 double or single unders

20 burpees


Intermediate

3 rounds

400m run

25 single unders or step ups

15 burpees or pregnant burpees


Beginner

3 rounds

200m run

15 step ups

10 pregnant burpees


Sub row for run as needed.


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 11, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 10 June 2012 18:49



Advanced

5 rounds

10 hang power clean and jerk #65

3 beginner rope climbs


Intermediate

4 rounds

10 hang power clean and jerk #45

3 beginner rope climbs


Beginner

3 rounds

10 hang power clean and jerk #15-25

3 beginner rope climbs


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

 
June 10, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 09 June 2012 17:46



"Baby Cindy"
Advanced and Intermediate
For 15 minutes do:
5 pull ups or progressions
10 push ups
15 squats
Beginner
For 10 minutes do:
5 pull ups or progressions
10 push ups
15 squats

"Baby Cindy"

 

Advanced and Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 
June 9, 2012 PDF Print E-mail
Written by Andrea   
Friday, 08 June 2012 16:26

 

Rest Day


If you didn't do "Hope" yesterday, go to a gym near you and participate. If you did, go and cheer on your fellow CrossFitters!

Last Updated on Friday, 08 June 2012 16:29
 
June 8, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 07 June 2012 21:02



"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

"Hope"


Three rounds of:

Burpees

Hang power snatch

Box jump

Thruster

Pull-ups


"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.


Advanced  #55

Intermediate  #35

Beginner  #15-25


Ladies, remember to watch your breathing. Do the work for each minute but don't worry too much about your reps. Use whatever progressions are needed at this time, for the burpees, box jumps and pull ups. 

 
June 7, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 06 June 2012 16:38



Advanced

5 rounds

10 front squats #65

250m row


Intermediate

4 rounds

10 front squats #45

250m row


Beginner

3 rounds

10 front squats #15-25

250m row

 
June 6, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 05 June 2012 18:46



"Baby Michael"
Advanced
3 rounds
800m run
20 good mornings
20 knees to elbows
Intermediate
3 rounds
400m run
15 good mornings
15 knees to elbows or knee ups
Beginner
3 rounds
200m run
10 good mornings
10 knees to elbows or knee ups
Sub rowing for the run if needed.

"Baby Michael"

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows


Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows or knee ups


Beginner

3 rounds

200m run

10 good mornings

10 knees to elbows or knee ups


Sub rowing for the run if needed.

Last Updated on Tuesday, 05 June 2012 18:52
 
June 5, 2012 PDF Print E-mail
Written by Andrea   
Monday, 04 June 2012 19:50



13-year-old Kate Foster, leukemia survivor, prepares for "Hope".


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