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November 14, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 13 November 2014 23:58


Rest Day

 
November 13, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 12 November 2014 22:48

 

Run, row or walk, or use any combination of the three, until you have gone 1600-3200m.



 
November 12, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 11 November 2014 19:46


Advanced

For 15 minutes do:

5 burpees

3 beginner rope climbs

30 double unders


Intermediate

For 15 minutes do:

5 burpees or pregnant burpees

3 beginner rope climbs

20 double or single unders


Beginner

For 10 minutes do:

5 pregnant burpees

3 beginner rope climbs

10 single unders or step ups


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.


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


 
November 11, 2014 PDF Print E-mail
Written by Andrea   
Monday, 10 November 2014 20:23


Advanced

3 rounds

20 shoulder press #65

20 front squat #65

20 deadlift #95


Intermediate

3 rounds

15 shoulder press #45

15 front squat #45

15 deadlift #65


Beginner

3 rounds

10 shoulder press #15-25

10 front squat #15-25

10 deadlift #35


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

 
November 10, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 09 November 2014 17:09


Rest Day

 
November 9, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 08 November 2014 22:44


Barbara

Advanced

5 rounds

10 pull ups

10 push ups

10 knees to elbows

10 squats

 

Intermediate

4 rounds

10 pull ups or progressions

10 push ups

10 knees to elbows

10 squats

 

Beginner

3 rounds

10 pull up progressions

10 push ups

10 knees to elbows

10 squats

 
November 8, 2014 PDF Print E-mail
Written by Andrea   
Friday, 07 November 2014 19:48


Death by Thruster

 

With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters 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

 
November 7, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 06 November 2014 21:16


Advanced

4 rounds

400m run

15 dips


Intermediate

3 rounds

400m run

15 dips


Beginner

3 rounds

200m run

10 dips


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

 
November 6, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 05 November 2014 17:25


Rest Day

 
November 5, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 04 November 2014 23:38


Advanced

Row 3200m

 

Intermediate

Row 2400m

 

Beginner

Row 1600m

 
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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.

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