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September 30, 2014 PDF Print E-mail
Written by Andrea   
Monday, 29 September 2014 19:41


Advanced

3 rounds

Run 400m 

20 power cleans #65


Intermediate

3 rounds

Run 400m

15 power cleans #45


Beginner

3 rounds

Run 200m

10 power cleans #15-25

 
September 29, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 28 September 2014 21:19


Advanced

7 rounds

7 dumbbell thrusters #30

3 beginner rope climbs


Intermediate

6 rounds

7 dumbbell thrusters #20

3 beginner rope climbs


Beginner

5 rounds

7 dumbbell thrusters #10

3 beginner rope climbs


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

 
September 28, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 27 September 2014 21:02


Advanced

3 rounds

800m run

25 burpees


Intermediate

3 rounds

400m run

20 burpees or pregnant burpees


Beginner

3 rounds

200m run

15 pregnant burpees


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.


 
September 27, 2014 PDF Print E-mail
Written by Andrea   
Friday, 26 September 2014 22:32


Rest Day

 
September 26, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 25 September 2014 22:00


Advanced

3 rounds

400m run

21 hang power snatch #65

12 pull ups


Intermediate

3 rounds

400m run

15 hang power snatch #45

12 pull ups or progressions


Beginner

3 rounds

200m run

9 hang power snatch #15-25

12 pull up progressions


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



 
September 25, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 24 September 2014 20:12


Advanced

3 rounds

400m run

20 squats

20 push press #65


Intermediate

3 rounds

400m run

15 squats 

15 push press #45


Beginner

3 rounds

200m run

10 squats

10 push press #15-25




 
September 24, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 23 September 2014 19:00


Advanced

3 rounds

400m run

21 sumo deadlift high pulls #55

12 burpees


Intermediate

3 rounds

400m run

15 sumo deadlift high pulls #35

12 burpees or pregnant burpees


Beginner

3 rounds

200m run

10 sumo deadlift high pulls #15

12 pregnant burpees


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.

 
September 23, 2014 PDF Print E-mail
Written by Andrea   
Monday, 22 September 2014 20:08


Rest Day

 
September 22, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 21 September 2014 20:57


Advanced

 21-15-9

Overhead squats #65

Toes to bar


Intermediate

21-15-9

Overhead squats #45

Toes to bar


Beginner

15-12-9

Overhead squats #15-25

Toes to bar 

 
September 21, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 20 September 2014 20:16


Death by Push Up

 

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

Use as many sets each minute as needed.

 

Scale the push ups by doing them on parallettes or elevated on a box, bench, tire, wall, etc.

 
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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