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November 28, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 27 November 2014 23:02


Advanced

For 15 minutes do:

20 overhead squats #45

20 back squats #45

400m run


Intermediate

For 15 minutes do:

15 overhead squats #35

15 back squats #35

400m run


Beginner

For 10 minutes do:

10 overhead squats #15-25

10 back squats #15-25

200m run



 
November 27, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 26 November 2014 22:38

 

For 7 minutes do:

Burpees or 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.

 

These are high on the intensity meter. Be sure to take breaks!

 
November 26, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 25 November 2014 19:51


Rest Day

 
November 25, 2014 PDF Print E-mail
Written by Andrea   
Monday, 24 November 2014 21:14


Advanced

For 15 minutes do:

10 hang power cleans #65

10 front squats #65

10 dips

Intermediate

For 15 minutes do:

10 hang power cleans #45

10 front squats #45

10 dips

Beginner

For 10 minutes do:

10 hang power cleans #15-25

10 front squats #15-25

10 dips

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

 
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.

 
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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