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Workout of the Day


January 13, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 12 January 2012 21:32


Rest Day

 
January 12, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 11 January 2012 18:38


Advanced

3 rounds

400m run

15 back squats #65


Intermediate

3 rounds

400m run/500m row

15 back squats #45


Beginner

3 rounds

200m run/250m row

15 back squats #15-25

 
January 11, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 10 January 2012 22:52



Advanced
20 step ups
20 pull ups
20 one-armed kettlebell swings 12kg
20 lunges
20 knees to elbows
20 push press #45
20 good mornings
20 wall ball #14
20 pregnant burpees
20 double or single unders

Intermediate
15 step ups
15 pull ups or progressions
15 one-armed kettlebell swings 8kg
15 lunges
15 knees to elbows 
15 push press #25
15 good mornings
15 wall ball #10
15 pregnant burpees
15 single unders

Beginner
10 step ups
10 pull up progressions
10 one-armed kettlebell swings 4kg
10 lunges
10 knees to elbows
10 push press #15
10 good mornings
10 wall ball #6
10 pregnant burpees
10 single unders


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.


Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

 
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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