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December 12, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 11 December 2011 22:31


Rest Day

 
December 11, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 10 December 2011 18:04


Advanced

5 rounds

10 hang power clean #30 dumbbells

10 push ups


Intermediate

4 rounds

10 hang power clean #20 dumbbells

10 push ups


Beginner

3 rounds

10 hang power clean #15 dumbbells

10 push ups

 
December 10, 2011 PDF Print E-mail
Written by Andrea   
Friday, 09 December 2011 21:13

 

Advanced

5 rounds

10 shoulder press  #75

10 pull ups

 

Intermediate

4 rounds

10 shoulder press  #45

10 pull ups or progressions

 

Beginner

3 rounds

10 shoulder press  #25

10 pull up progressions

 
December 9, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 08 December 2011 19:38


Advanced

For 15 minutes do:

400m run

21 kettlebell deadlifts  32kg


Intermediate

For 15 minutes do:

400m run

15 kettlebell deadlifts  24kg


Beginner

For 10 minutes do:

200m run

10 kettlebell deadlifts  16kg


Sub rowing for the run as needed.


 
December 8, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 07 December 2011 22:21


Rest Day

 
December 7, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 06 December 2011 21:34


"Wood"

Advanced

5 rounds

400m run

10 burpee step ups

10 sumo deadlift high pulls 16kg kettlebell

10 thrusters #65

Rest 2 minutes between rounds


Intermediate

4 rounds

400m run

10 burpee step ups

10 sumo deadlift high pulls 12kg kettlebell

10 thrusters #45

Rest 2 minutes between rounds


Beginner

3 rounds

200m run

10 burpee step ups

10 sumo deadlift high pulls 8kg kettlebell

10 thrusters #15-25

Rest 2 minutes between rounds


Sub rowing for run as needed.

Sub pregnant burpees as necessary. Remember, they are high on the intensity meter.

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.


 
December 6, 2011 PDF Print E-mail
Written by Andrea   
Monday, 05 December 2011 19:33


"Malachi"

Advanced

30-20-10

Box jumps or step ups

Back squats #65

Dips

 

Intermediate

24-18-12

Box jumps or step ups

Back squats #45

Dips

 

Beginner

18-12-6

Step ups

Back squats #15-25

Dips

 

For dips, use rings, parallel bars or a bench.

 
December 5, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 04 December 2011 22:35



"Baby Eva"

Advanced
5 rounds
200m run
10 one-armed kettlebell swings  12kg  (5 each arm)
10 pull ups

Intermediate
4 rounds
200m run
10 one-armed kettlebell swings  8kg 
10 pull ups or progressions

Beginner
3 rounds
200m run
10 one-armed kettlebell swings  4kg
10 pull ups or progressions

 
December 4, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 03 December 2011 21:26


Rest Day

 
December 3, 2011 PDF Print E-mail
Written by Andrea   
Friday, 02 December 2011 19:25


Advanced

For 20 minutes do:

250m row

25 push ups


Intermediate

For 15 minutes do:

250m row

20 push ups


Beginner

For 10 minutes do:

250m row

15 push ups

 
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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