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January 29, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 28 January 2015 20:37

Photo courtesy of crossfit.com


Rest Day

 
January 28, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 27 January 2015 21:28


Advanced

30 thruster / push press / push jerk / split jerk #65


Intermediate

30 thruster / push press / push jerk / split jerk #45


Beginner

30 thruster / push press / push jerk / split jerk #15-25


A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

 
January 27, 2015 PDF Print E-mail
Written by Andrea   
Monday, 26 January 2015 21:27

 

Michael

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows

 

Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows

 

Beginner

3 rounds

200m run

10 good mornings

10 knees to elbows or knee ups

Last Updated on Monday, 26 January 2015 21:43
 
January 26, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 25 January 2015 21:08


Advanced

18-15-12-9-6

Hang power cleans #65

Squats


Intermediate

15-12-9-6-3

Hang power cleans #45

Squats


Beginner

12-9-6-3

Hang power cleans #15-25

Squats


If your belly impedes your bar path, substitute dumbbells for the barbell, using weights closest to those posted in your category.



 
January 25, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 24 January 2015 21:40


Rest Day

 
January 24, 2015 PDF Print E-mail
Written by Andrea   
Friday, 23 January 2015 22:55


Advanced

3 rounds

25 dumbbell shoulder press #30

9 beginner rope climbs


Intermediate

3 rounds

20 dumbbell shoulder press #20

6 beginner rope climbs


Beginner

3 rounds

15 dumbbell shoulder press #10

3 beginner rope climbs


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

 
January 23, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 22 January 2015 23:39

 

Advanced

40 calorie row

20 box jumps

20 push jerks #65

 

Intermediate

30 calorie row

15 box jumps or step ups

15 push jerks #45

 

Beginner

20 calorie row

10 step ups

10 push jerks #15-25

Last Updated on Thursday, 22 January 2015 23:51
 
January 22, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 21 January 2015 21:14


Advanced

15 medicine ball cleans #14

15 dips

15 medicine ball cleans #14

15 pull ups

15 medicine ball cleans #14

15 push ups

15 medicine ball cleans #14


Intermediate

12 medicine ball cleans #10

12 dips

12 medicine ball cleans #10

12 pull ups or progressions

12 medicine ball cleans #10

12 push ups

12 medicine ball cleans #10


Beginner

9 medicine ball cleans #6

9 dips

9 medicine ball cleans #6

9 pull up progressions

9 medicine ball cleans #6

9 push ups

9 medicine ball cleans #6


Use bands for the dips as needed, or scale to jump to support.

 
January 21, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 20 January 2015 19:45

Photo courtesy of crossfit.com


Rest Day

 
January 20, 2015 PDF Print E-mail
Written by Andrea   
Monday, 19 January 2015 22:08


Isabel

 

Advanced

30 hang power snatches #65

 

Intermediate

30 hang power snatches #45

 

Beginner

30 hang power snatches #15-25

 

If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
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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.

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