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Written by Andrea
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Friday, 10 May 2013 21:38 |
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Our newest addition to the CrossFit Mom family. We send our love to Mom, Dad and their little warrior, who decided to enter the world a little early.
Rest Day |
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Written by Andrea
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Thursday, 09 May 2013 18:13 |
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Advanced
5 rounds
5 Dumbbell deadlifts #50
5 Dumbbell hang cleans #30
5 Dumbbell push presses #30
5 Dumbbell squats #30
Intermediate
4 rounds
5 Dumbbell deadlifts #40
5 Dumbbell hang cleans #20
5 Dumbbell push presses #20
5 Dumbbell squats #20
Beginner
3 rounds
5 Dumbbell deadlifts #30
5 Dumbbell hang cleans #10-15
5 Dumbbell push presses #10-15
5 Dumbbell squats #10-15
For the deadlifts, place the dumbbell on end. Squat down and take hold of the head of the dumbbell with both hands and stand up. |
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Written by Andrea
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Wednesday, 08 May 2013 18:34 |
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"Baby Michael"
Advanced
3 rounds
800m run
20 good mornings
20 knees to elbows
Intermediate
3 rounds
400m run
15 good mornings
15 knees to elbows
Beginner
3 rounds
200m run
12 good mornings
12 knees to elbows or knee ups
Sub rowing for the run if needed.
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Written by Andrea
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Tuesday, 07 May 2013 19:25 |
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Advanced 21-15-9 Dumbbell shoulder press #30 DB's Pull ups
Intermediate 21-15-9 Dumbbell shoulder press #20 DB's Pull ups or progressions
Beginner 15-12-9 Dumbbell shoulder press #10 DB's Pull up progressions |
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Written by Andrea
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Monday, 06 May 2013 19:39 |
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Rest Day |
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Written by Andrea
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Sunday, 05 May 2013 17:14 |
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"Baby 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
Sub rowing for running if needed. |
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Written by Andrea
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Saturday, 04 May 2013 18:56 |
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Death by Front Squat
With a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats 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 |
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Written by Andrea
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Friday, 03 May 2013 16:24 |
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"Baby Elizabeth"
Advanced
21-15-9
Hang power cleans #65
Dips
Intermediate
21-15-9
Hang power cleans #45
Dips
Beginner
15-12-9
Hang power cleans #15-25
Dips
If your belly is in the way, substitute dumbbells for the barbell, using weights closest to those posted in your category.
Use bands for the dips as needed, or scale to jump to support. |
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Written by Andrea
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Thursday, 02 May 2013 15:55 |
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Rest Day |
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Written by Andrea
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Wednesday, 01 May 2013 17:38 |
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Advanced
3 rounds
Row 750m
25 pull ups
Intermediate
3 rounds
Row 500m
20 pull ups or progressions
Beginner
3 rounds
Row 250m
15 pull up progressions |
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