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December 19, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 18 December 2011 23:24

"Jake"

Advanced
250m row
20 squats
250m row
20 push ups
250m row
20 pull ups
250m row
20 knees to elbows

Intermediate
250m row
15 squats
250m row
15 push ups
250m row
15 pull ups
250m row
15 knees to elbows

Beginner
250m row
10 squats
250m row
10 push ups
250m row
10 pull ups
250m row
10 knees to elbows

Last Updated on Monday, 19 December 2011 20:22
 
December 18, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 17 December 2011 19:19


Advanced

3 rounds

1000m row

800m run


Intermediate

3 rounds

750m row

400m run/walk


Beginner

3 rounds

500m row

200m run/walk

 
December 17, 2011 PDF Print E-mail
Written by Andrea   
Friday, 16 December 2011 20:46



Advanced

4 rounds

15 pull ups

15 one-armed kettlebell swings 12kg

15 double or single unders


Intermediate

4 rounds

12 pull ups or progressions

12 one-armed kettlebell swings 8kg

12 single unders or step ups


Beginner

3 rounds

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 step ups

 
December 16, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 15 December 2011 18:05


Rest Day

 
December 15, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 14 December 2011 19:47


Advanced

3 rounds

14 pull ups

14 dips

21 thrusters #30 dumbbells


Intermediate

3 rounds

14 pull ups or progressions

14 dips

14 thrusters #20 dumbbells


Beginner

3 rounds

12 pull up progressions

12 dips

12 thrusters #10 dumbbells


 
December 14, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 13 December 2011 20:51

"Nehla"

Advanced

21-15-9

Box jumps or step ups

Kettlebell deadlifts #70-100

Pull ups

Intermediate

21-15-9

Box jumps or step ups

Kettlebell deadlifts #50-70

Pull ups or progressions

Beginner

15-12-9

Step ups

Kettlebell deadlifts #30-50

Pull ups or progressions

Last Updated on Tuesday, 13 December 2011 20:54
 
December 13, 2011 PDF Print E-mail
Written by Andrea   
Monday, 12 December 2011 20:41


Advanced

3 rounds

15 dumbbell hang power snatch #20, right arm

9 knees to elbows

15 dumbbell hang power snatch #20, left arm

9 knees to elbows


Intermediate

3 rounds

12 dumbbell hang power snatch #15, right arm

7 knees to elbows or knee ups

12 dumbbell hang power snatch #15, left arm

7 knees to elbows or knee ups


Beginner

3 rounds

9 dumbbell hang power snatch #10, right arm

5 knees to elbows or knee ups

9 dumbbell hang power snatch #10, left arm

5 knees to elbows or knee ups




 
December 12, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 11 December 2011 22:31


Rest Day

 
December 11, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 10 December 2011 18:04


Advanced

5 rounds

10 hang power clean #30 dumbbells

10 push ups


Intermediate

4 rounds

10 hang power clean #20 dumbbells

10 push ups


Beginner

3 rounds

10 hang power clean #15 dumbbells

10 push ups

 
December 10, 2011 PDF Print E-mail
Written by Andrea   
Friday, 09 December 2011 21:13

 

Advanced

5 rounds

10 shoulder press  #75

10 pull ups

 

Intermediate

4 rounds

10 shoulder press  #45

10 pull ups or progressions

 

Beginner

3 rounds

10 shoulder press  #25

10 pull up progressions

 
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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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