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November 12, 2011 PDF Print E-mail
Written by Andrea   
Friday, 11 November 2011 17:19


Advanced

500m row

20 step ups

20 push ups

20 knees to elbows

20 pull ups

20 good mornings

20 dips

10 turkish get ups, alternating arms, 12kg KB or #25 DB


Intermediate

500m row

15 step ups

15 push ups

15 knees to elbows

15 pull ups

15 good mornings

15 dips

8 turkish get ups, alternating arms, 8kg KB or #15 DB


Beginner

250m row

10 step ups

10 push ups

10 knees to elbows

10 pull ups

10 good mornings

10 dips

6 turkish get ups, alternating arms, 4kg KB or #10 DB


For the good mornings, use an empty bar.

For the dips, use rings, parallel bars or a bench.

For the get ups, start from a seated position with the bell overhead and stand up while keeping your eyes on the bell. Sit back down, still keeping your eyes on the bell, switch arms, repeat.


 
November 11, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 10 November 2011 19:42


"Baby Murph"


Advanced

800m run

65 pull ups

65 push ups

65 squats

800m run

 

Intermediate

400m run

45 pull ups or progressions

45 push ups

45 squats

400m run

 

Beginner

200m run/walk

25 pull up progressions

25 push ups

25 squats

200m run/walk

 

Partition the pull ups, push ups, squats as needed.

 
November 10, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 09 November 2011 20:11


Rest Day

 
November 9, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 08 November 2011 21:09


"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.

 
November 8, 2011 PDF Print E-mail
Written by Andrea   
Monday, 07 November 2011 21:05

 

"Baby White"

 

Advanced

5 rounds

3 beginner rope climbs

10 knees to elbows

10 walking overhead plate lunges  #25

400m run

 

Intermediate

4 rounds

3 beginner rope climbs

10 knees to elbows

10 walking overhead plate lunges  #15

400m run

 

Beginner

3 rounds

3 beginner rope climbs

10 knees to elbows

10 walking overhead plate lunges  #10

400m run

 

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

 

Sub 500m row for run.

Last Updated on Monday, 07 November 2011 21:18
 
November 7, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 06 November 2011 19:28


Advanced

3 rounds

20 wall ball  #14

20 hang power snatch  #65


Intermediate

3 rounds

15 wall ball  #10

15 hang power snatch  #45


Beginner

3 rounds

10 wall ball  #6-8

10 hang power snatch  #15-25

 
November 6, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 05 November 2011 16:51


Rest Day

 
November 5, 2011 PDF Print E-mail
Written by Andrea   
Friday, 04 November 2011 19:38


Advanced

300m row

20 push press  #65

300m row

15 push press

300m row

10 push press

300m row

5 push press


Intermediate

300m row

15 push press  #45

300m row

12 push press 

300m row

9 push press  

300m row

6 push press


Beginner

200m row

12 push press  #15-25

200m row

9 push press

200m row

6 push press

200m row

3 push press

 
November 4, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 03 November 2011 18:41


Advanced

21-15-9

Knees to elbows

Pull ups

Dips


Intermediate

21-15-9

Knees to elbows

Pull ups

Dips


Beginner

15-12-9

Knees to elbows

Pull ups

Dips


Use whatever progression needed for pull ups. Use whatever assistance needed for dips, and do them on the rings, parallel bars or a bench.

 
November 3, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 02 November 2011 18:55


Advanced

5 rounds

10 double or single unders

10 hang power snatch  #65


Intermediate

4 rounds

10 single unders or step ups

10 hang power snatch  #45


Beginner

3 rounds

10 step ups

10 hang power snatch  #15-25


 
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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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