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April 23, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 22 April 2014 17:58


Advanced

3 rounds

400m run

20 deadlifts #95

 

Intermediate

3 rounds

400m run

15 deadlifts #65

 

Beginner

3 rounds

200m run

10 deadlifts #35

 

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

 
April 22, 2014 PDF Print E-mail
Written by Andrea   
Monday, 21 April 2014 17:43

 

Advanced

5 rounds

10 overhead plate lunges #25

10 knees to elbows

 

Intermediate

4 rounds

10 overhead plate lunges #15

10 knees to elbows

 

Beginner

3 rounds

10 overhead plate lunges #10

10 knees to elbows

 

Let trailing knee gently kiss the ground on each lunge.

 
April 21, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 20 April 2014 17:12


Advanced

3 rounds

500m row

20 dumbbell press #25

30 double unders


Intermediate

3 rounds

500m row

15 dumbbell press #15

25 single unders


Beginner

3 rounds

250m row

10 dumbbell press #10

15 step ups

 
April 20, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 19 April 2014 20:48


Rest Day

 
April 19, 2014 PDF Print E-mail
Written by Andrea   
Friday, 18 April 2014 18:22

 

"Baby Karen"

Advanced

100 wall ball  #14

 

Intermediate

75 wall ball  #10

 

Beginner

50 wall ball  #6

 

This is a high intensity exercise, so remember to pay attention to your breathing.

 
April 18, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 17 April 2014 18:29

 

 

Advanced

3 rounds

20 Pull ups

20 Dips

20 Hang power snatch #65

 

Intermediate

3 rounds

15 Pull ups or progressions

15 Dips

15 Hang power snatch #45

 

Beginner

3 rounds

10 Pull up progressions

10 Dips

10 Hang power snatch #15-25

 

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

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

 

 
April 17, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 16 April 2014 20:03


Advanced

5 rounds

250m row

10 shoulder press #65


Intermediate

4 rounds

250m row

10 shoulder press #45


Beginner

3 rounds

250m row

10 shoulder press #15-25

 
April 16, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 15 April 2014 19:41

Rest Day

Last Updated on Tuesday, 15 April 2014 19:45
 
April 15, 2014 PDF Print E-mail
Written by Andrea   
Monday, 14 April 2014 20:13


Advanced

3 rounds

400m run

20 deadlifts #65

20 hang power cleans #65

20 overhead squats #65


Intermediate

3 rounds

400m run

15 deadlifts #45

15 hang power cleans #45

15 overhead squats #45


Beginner

3 rounds

200m run

10 deadlifts #15-25

10 hang power cleans #15-25

10 overhead squats #15-25


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

If your belly impedes your bar path, use dumbbells for the cleans.


 
April 14, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 13 April 2014 19:19

 

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.

Last Updated on Sunday, 13 April 2014 19:27
 
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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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