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November 24, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 23 November 2014 23:34

 

 

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.

 
November 23, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 22 November 2014 19:45


Advanced

21-15-9

Front squats #65

Burpees

Pull ups

Dips

 

Intermediate

21-15-9

Front squats #45

Burpees or pregnant burpees

Pull ups or progressions

Dips

 

Beginner

15-12-9

Front squats #15-25

Pregnant burpees

Pull up progressions

Dips

 

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.

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

 
November 22, 2014 PDF Print E-mail
Written by Andrea   
Friday, 21 November 2014 23:14

Photo courtesy of crossfit.com


Rest Day

 
November 21, 2014 PDF Print E-mail
Written by Andrea   
Friday, 21 November 2014 00:34


Advanced

3 rounds

20 knees to elbows

20 shoulder press #25 dumbbells


Intermediate

3 rounds

15 knees to elbows

15 shoulder press #15 dumbbells


Beginner

3 rounds

10 knees to elbows

10 shoulder press #10 dumbbells

 
November 20, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 19 November 2014 21:21

 

Nancy

Advanced

4 rounds

Run 400m

15 overhead squats #65

 

Intermediate

3 rounds

Run 400m

15 overhead squats #45

 

Beginner

3 rounds

Run 200m

10 overhead squats #15-25

 
November 19, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 18 November 2014 23:43


Advanced

3 rounds

20 good mornings

20 pull ups 


Intermediate

3 rounds

15 good mornings

15 pull ups or progressions


Beginner

3 rounds

10 good mornings

10 pull up progressions


For the good mornings, use an empty bar or PVC.

 
November 17, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 16 November 2014 18:26


Advanced

3 rounds

20 toes to bar

20 hang power clean and jerk #65


Intermediate

3 rounds

15 toes to bar or knees to elbows

15 hang power clean and jerk #45


Beginner

3 rounds

10 toes to bar or knees to elbows

10 hang power clean and jerk #15-25

 
November 16, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 15 November 2014 23:17

 

Death by Push Press

 

With a continuously running clock do one push press the first minute, two push presses the second minute, three push presses 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

 
November 14, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 13 November 2014 23:58


Rest Day

 
November 13, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 12 November 2014 22:48

 

Run, row or walk, or use any combination of the three, until you have gone 1600-3200m.



 
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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