Crazy for CrossFit {Weekly Workouts}

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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I eased back into CrossFit with, uh, 5 workouts last week. HA! That’s more than I went before I got pregnant! I just couldn’t stay away! But, seriously, I took it easy and didn’t push myself too hard. I was never super sore, so I just kept going to classes and before I knew it, I had racked up 5 visits. Man, it’s awesome to be back. It’s even better than I remember!

weekly workouts

Sunday: Off

Monday: CrossFit

Back Squat: 3 x 10 (#55)
Power Clean + Push Press: 3 x 2 + 1 (#65)

Ring of Fire”
For time:
7 Power Cleans (185, 125)
21 Ring Dips
5 Power Cleans
15 Ring Dips
3 Power Cleans
9 Ring Dips
L3: (155, 115); banded ring dips (#1/2 for guys, #1 for ladies)
L2: (115, 85); sub push ups for dips
L1: (95, 65); sub knee push ups for dips

I did the workout L1 (65 pounds for the cleans + push-ups on my knees as a modification for ring dips) and finished in 3:31.

Tuesday: CrossFit

Bro Chacho”
For time:
50 Overhead Squats (95, 65)
150 Double Unders
2000m Row
L3: (75, 55)
L2: (45, 35)
30 OHS (light weight)
300 Single Unders OR 30 dub attempts
1500m Row

I did this workout L2.5 (45 pounds for OHS) and finished in 17:25. Surprisingly, my double unders weren’t terrible!

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Wednesday: Off

Thursday: CrossFit (hero WOD “Michael” modified) + 60-minute yoga class


Friday: CrossFit

4 rounds (not for time):
16 Barbell Step-Ups (I used 45 pounds)
12 Bent-Over Barbell Rows (I used 45 pounds)

“So Fancy”
30 Walking OH Lunges (45, 25) (total)
30 Russian Swings (70, 53)

Wallball Tabata (#14)

I used 45 pounds for the Russian Swings and finished 3+10.

Saturday: CrossFit

With a partner:
Thrusters (95, 65)
Burpee Box Jumps (24, 20)
L3: (85, 55)
L2: (65, 35)
L1: (45, 25) (20, 15), Step ups

I did this workout L2 and finished in 25 minutes with my partner.

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