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January 2, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 01 January 2015 22:19

 

Cindy

Advanced

For 15 minutes do:

5 pull ups

10 push ups

15 squats

 

Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull up progressions

10 push ups

15 squats

Last Updated on Friday, 02 January 2015 19:09
 
December 31, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 30 December 2014 19:05

 

Advanced

5 rounds

12 dips

12 thrusters #65

 

Intermediate

4 rounds

12 dips

12 thrusters #45

 

Beginner

3 rounds

12 dips

12 thrusters #15-25

 

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

 
December 30, 2014 PDF Print E-mail
Written by Andrea   
Monday, 29 December 2014 22:26

 

Death by Hang Power Snatch

 

With a continuously running clock do one hang power snatch the first minute, two hang power snatch the second minute, three hang power snatch the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 

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

 
December 29, 2014 PDF Print E-mail
Written by Andrea   
Monday, 29 December 2014 00:08


Advanced

3 rounds

20 wall ball #14

20 toes to bar

20 dips


Intermediate

3 rounds

15 wall ball #10

15 toes to bar

15 dips


Beginner

3 rounds

10 wall ball #6

10 toes to bar

10 dips


Use rings, parallel bars or bands for the dips as needed.

 
December 28, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 27 December 2014 22:02


Rest Day

 
December 27, 2014 PDF Print E-mail
Written by Andrea   
Friday, 26 December 2014 22:04

 

Advanced

Row 3200m

 

Intermediate

Row 2400m

 

Beginner

Row 1600m

 
December 26, 2014 PDF Print E-mail
Written by Andrea   
Friday, 26 December 2014 10:49



Advanced

21-15-9

Hang power clean #65

Knees to elbows

Good mornings


Intermediate

21-15-9

Hang power clean #45

Knees to elbows

Good mornings


Beginner

15-12-9

Hang power clean #15-25

Knees to elbows

Good mornings


 
December 25, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 25 December 2014 01:13

 

Advanced

5 rounds

10 squats

10 push ups

10 walking lunges

200m run

 

Intermediate

4 rounds

10 squats

10 push ups

10 walking lunges

200m run

 

Beginner

3 rounds

10 squats

10 push ups

10 walking lunges

200m run

 
December 23, 2014 PDF Print E-mail
Written by Andrea   
Monday, 22 December 2014 19:31


Death By Pull up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.


Rest 10 minutes


Death by Overhead Squat

 

With a continuously running clock do one overhead squat the first minute, two overhead squats the second minute, three overhead squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

Intermediate

#45

Beginner

#15-25

 
December 22, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 21 December 2014 20:59


Advanced

5 rounds

10 deadlifts #95

200m run

 

Intermediate

4 rounds

10 deadlifts #65

200m run

 

Beginner

3 rounds

10 deadlifts #45

200m run

 

If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

 
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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