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May 21, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 20 May 2012 19:30



Advanced

Row 500m

30 push ups

Row 1000m

20 push ups

Row 2000m

10 push ups


Intermediate

Row 500m

20 push ups

Row 1000m

15 push ups

Row 1500m

10 push ups


Beginner

Row 500m

15 push ups

Row 750m

10 push ups

Row 1000m

5 push ups

 
May 20, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 19 May 2012 17:02



Rest Day

 
May 19, 2012 PDF Print E-mail
Written by Andrea   
Friday, 18 May 2012 20:13



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.

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.

 
May 18, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 17 May 2012 16:24



Advanced

3 rounds

10 double or single unders

10 knees to elbows

10 medicine ball clean #12

10 pull ups

10 push ups


Intermediate

3 rounds

10 single unders or step ups

10 knees to elbows or knee ups

10 medicine ball clean #8

10 pull ups or progessions

10 push ups


Beginner

3 rounds

10 step ups

10 knee ups

10 medicine ball cleans #4

10 pull up progressions

10 push ups 

 
May 17, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 16 May 2012 17:57



Advanced

5 rounds

10 hang power clean #65

10 wall ball #14


Intermediate

4 rounds

10 hang power clean #45

10 wall ball #10


Beginner

3 rounds

10 hang power clean #15-25

10 wall ball #6

 
May 16, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 15 May 2012 19:35



Rest Day

 
May 15, 2012 PDF Print E-mail
Written by Andrea   
Monday, 14 May 2012 17:00



"Baby Brian"

Advanced

3 rounds

10 beginner rope climbs

25 back squats  #65


Intermediate

3 rounds

7 beginner rope climbs

18 back squats  #45


Beginner

3 rounds

5 beginner rope climbs

12 back squats  #15-25


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

 
May 14, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 13 May 2012 19:15



Advanced
21-15-9
Overhead squats #65
Push ups
Intermediate
15-12-9
Overhead squats #45
Push ups
Beginner
12-9-6
Overhead squats  PVC- #25
Push ups

Advanced

21-15-9

Overhead squats #65

Push ups


Intermediate

15-12-9

Overhead squats #45

Push ups


Beginner

12-9-6

Overhead squats  PVC- #25

Push ups

 
May 13, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 12 May 2012 22:09



"Baby Jag 28"

Advanced

800m run

28 kettlebell swings 12kg

28 pull ups

28 kettlebell clean and overhead 12kg

28 pull ups

800m run


Intermediate

400m run

25 kettlebell swings 8kg

25 pull ups or progressions

25 kettlebell clean and overhead 8kg

25 pull ups or progressions

400m run


Beginner

200m run

20 kettlebell swings 6kg

20 pull up progressions

20 kettlebell clean and overhead 6kg

20 pull up progressions

200m run

 
May 12, 2012 PDF Print E-mail
Written by Andrea   
Friday, 11 May 2012 20:21



Rest Day


Poster at St. Jude. CrossFit for Hope supports St. Jude Children's Research Hospital.

 
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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