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December 31, 2011 PDF Print E-mail
Written by Andrea   
Friday, 30 December 2011 20:11


"Baby Dae Han"

Advanced

3 rounds

400m farmer's walk #20 dumbbells

6 beginner rope climbs

12 thrusters #65


Intermediate

3 rounds

400m farmer's walk #15 dumbbells

6 beginner rope climbs

12 thrusters #45


Beginner

3 rounds

200m farmer's walk #10 dumbbells

3 beginner rope climbs

10 thrusters #15-25


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

 
December 30, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 29 December 2011 22:26


"Baby Ricky"

Advanced

For 15 minutes do:

10 pull ups

5 kettlebell deadlifts  32kg

8 push press  #65


Intermediate

For 15 minutes do:

10 pull ups or progressions

5 kettlebell deadlifts  24kg

8 push press  #45


Beginner

For 10 minutes do:

10 pull up progressions

5 kettlebell deadlifts  16kg

8 push press  #15-25


Sub dumbbells for push press as needed.

 
December 29, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 28 December 2011 20:00



Advanced

3 rounds

10 kettlebell deadlifts  32-40kg

15 overhead plate lunges  #25

 

Intermediate

3 rounds

10 kettlebell deadlifts  24kg

12 overhead plate lunges  #15

 

Beginner

3 rounds

10 kettlebell deadlifts  16kg

9 overhead plate lunges  #10

 
December 28, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 27 December 2011 22:30


Rest Day

 
December 27, 2011 PDF Print E-mail
Written by Andrea   
Monday, 26 December 2011 19:21


Advanced

5 rounds

9 kettlebell deadlifts 32kg

6 hang power snatch #65

3 overhead squats #65


Intermediate

4 rounds

9 kettlebell deadlifts 24kg

6 hang power snatch #45

3 overhead squats #45


Beginner

3 rounds

9 kettlebell deadlifts 16kg

6 hang power snatch #15-25

3 overhead squats #15-25

 
December 26, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 25 December 2011 21:05



Advanced

For 15 minutes do:

18 box jumps

15 toes to bar

12 pull ups

 

Intermediate

For 15 minutes do:

15 box jumps or step ups

12 toes to bar or knees to elbows

9 pull ups or progressions

 

Beginner

For 10 minutes do:

12 step ups

9 knees to elbows or knee ups

6 pull up progressions

Last Updated on Sunday, 25 December 2011 21:25
 
December 25, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 24 December 2011 23:08


Advanced

3 rounds

400m run

20 squats


Intermediate

3 rounds

400m run/walk

15 squats


Beginner

3 rounds

200m run/walk

10 squats

 
December 24, 2011 PDF Print E-mail
Written by Andrea   
Friday, 23 December 2011 23:45


Rest Day

 
December 23, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 22 December 2011 21:11


Advanced

5 rounds

10 pull ups

10 dips

10 push press #65

200m row


Intermediate

4 rounds

10 pull ups

10 dips

10 push press #45

200m row


Beginner

3 rounds

10 pull ups

10 dips

10 push press #15-25

200m row


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

Use whatever pull up progressions you are using at this time.

 
December 22, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 21 December 2011 19:03


Advanced

1000m run

60 push ups

10 hang power snatch #65


Intermediate

800m run

45 push ups or progressions

10 hang power snatch #45


Beginner

600m run

30 push ups or progressions

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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