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September 3, 2010 PDF Print E-mail
Written by Andrea   
Thursday, 02 September 2010 16:47


"Tanner"

Advanced

4 rounds
Row 500m
15 wall ball #14
15 good mornings #45 bar
15 squats

Intermediate

4 rounds
Row 500m
10 wall ball #10
10 good mornings #35 bar
10 squats

Beginner

3 rounds
Row 250m
10 wall ball #6
10 good mornings #15 bar
10 squats

 
September 2, 2010 PDF Print E-mail
Written by Andrea   
Wednesday, 01 September 2010 19:29

"Johanna"

Advanced

5 rounds

200m farmer's walk #30 DB's

20 lunges

10 pull ups

Intermediate

4 rounds

200m farmer's walk #20 DB's

20 lunges

10 pull ups or progressions

Beginner

3 rounds

200m farmer's walk #10 DB's

15 lunges

10 pull up progressions

 
September 1, 2010 PDF Print E-mail
Written by Andrea   
Tuesday, 31 August 2010 20:31



Advanced

For 15 minutes do:

5 thrusters #55

7 sumo deadlift high-pulls #55

10 hang power cleans #55

 

Intermediate

For 15 minutes do:

5 thrusters #35

7 sumo deadlift high-pulls #35

10 hang power cleans #35

 

Beginner

For 10 minutes do:

5 thrusters #15

7 sumo deadlift high-pulls #15

10 hang power cleans #15

 

The SDLHP may be difficult if your belly is in the way. If so, please just use a PVC for that exercise. I intentionally switched the SDLHP and HPC because the high-pulls can be pretty high on the intensity meter, so I think it's best to do less of them.

 

Last Updated on Tuesday, 31 August 2010 21:03
 
August 31, 2010 PDF Print E-mail
Written by Andrea   
Monday, 30 August 2010 19:29

“Jet”

Advanced

30-20-10

One-armed kettlebell snatch 16kg (half each arm)

Pull ups

Squats

Intermediate

25-15-5

One-armed kettlebell snatch 12kg (half each arm)

Pull ups

Squats

Beginner

20-10-5

One-armed kettlebell snatch 8kg (half each arm)

Pull ups

Squats

 
August 30, 2010 PDF Print E-mail
Written by Andrea   
Sunday, 29 August 2010 19:40



Skill Day

Today, pick a weight, from PVC to an empty bar, and practice:

Shoulder press

Push press

Push jerk

 
August 29, 2010 PDF Print E-mail
Written by Andrea   
Saturday, 28 August 2010 18:35


Rest Day

 
August 28, 2010 PDF Print E-mail
Written by Andrea   
Friday, 27 August 2010 16:52



Rest Day

 
August 27, 2010 PDF Print E-mail
Written by Andrea   
Thursday, 26 August 2010 20:17

"Linus"

Advanced

5 rounds

300m row

9 bear complex #45

Intermediate

4 rounds

300m row

9 bear complex #35

Beginner

3 rounds

300m row

9 bear complex #25

 

Bear complex:

Clean (use hang power clean), front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.

 
August 26, 2010 PDF Print E-mail
Written by Andrea   
Wednesday, 25 August 2010 21:00


Advanced

21-15-9-3

Pull ups

Elevated push ups


Intermediate

21-15-9

Pull ups

Elevated push ups


Beginner

15-12-9

Pull ups

Push ups

 
August 25, 2010 PDF Print E-mail
Written by Andrea   
Tuesday, 24 August 2010 18:18


"Anjolie"


Advanced

5 rounds

10 lunges

10 dumbbell hang power cleans #20-25 DB’s

10 dips

Intermediate

4 rounds

10 lunges

10 dumbbell hang power cleans #15-20 DB’s

10 dips

Beginner

3 rounds

10 lunges

10 dumbbell hang power cleans #10-15 DB’s

10 dips

 
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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.

CrossFit Mom Warm-Up

2 rounds

200m walk or 250m row

5-10 squats

5-10 good mornings (broomstick or PVC)

5-10 shoulder press (broomstick or PVC)

Amazing Grace

Crossfit Journal

Operation Phoenix

Operation Phoenix Widget