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July 29, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 28 July 2011 16:58


Rest Day

 
July 28, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 27 July 2011 19:43


The mainsite WOD calls for squat cleans. Break this movement into a power clean or hang power clean, then front squat, then push press or jerk, or thruster.


Advanced

12-9-6

Squat clean and jerk  (see above)  #65

Pull ups

Dips


Intermediate

12-9-6

Squat clean and jerk  (see above)  #45

Pull ups or progressions

Dips


Beginner

12-9-6

Squat clean and jerk  (see above)  #15-25

Pull up progressions

Dips


Do the dips on the rings, parallel bars or a bench.


 
July 27, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 26 July 2011 16:35


Advanced

Run 800m

Rest 3 minutes

Run 800m

Rest 3 minutes

Run 800m


Intermediate

Run 400 or row 500m

Rest 3 minutes

Run 400 or row 500m

Rest 3 minutes

Run 400 or row 500m


Beginner

Run 200 or row 300m

Rest 3 minutes

Run 200 or row 300m

Rest 3 minutes

Run 200 or row 300m


Mix it up and run and row if you like. Take a longer rest if you aren't fully recovered in 3 minutes. Pay attention to your breathing.


 
July 26, 2011 PDF Print E-mail
Written by Andrea   
Monday, 25 July 2011 16:25



"Baby Jackie"


Advanced

Row 1000m

50 thrusters #35

30 pull ups

Intermediate

Row 750m

40 thrusters #25

20 pull ups or progressions

Beginner

Row 500m

30 thrusters #15

15 pull up progressions or ring rows

 
July 25, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 24 July 2011 16:15


Rest Day


Just do it.

 
July 24, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 23 July 2011 18:17


"Death by dip"


1 dip the first minute, 2 dips the second minute, 3 dips the third minute, etc., continuing until you are no longer able. Use as many sets as necessary in the minute.


Use rings, parallel bars or a bench, and bands if needed.

 
July 23, 2011 PDF Print E-mail
Written by Andrea   
Friday, 22 July 2011 16:41



"Baby Helen"

Advanced

3 rounds
Run 400m
20 one-armed kettlebell swings  12kg
12 pullups

Intermediate

3 rounds
Run/walk 400m
20 one-armed kettlebell swings  8kg
12 pull ups/ring rows

Beginner

3 rounds
Run/walk 200m
20 one-armed kettlebell swings  4kg
12 ring rows

 
July 22, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 21 July 2011 17:20


Advanced

3 rounds

20 wall ball #14

20 hang power snatch  #55


Intermediate

3 rounds

15 wall ball  #10

15 hang power snatch  #35


Beginner

3 rounds

10 wall ball  #6

10 hang power snatch  #15

 
July 21, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 20 July 2011 16:13

 

Rest Day

Last Updated on Wednesday, 20 July 2011 16:14
 
July 20, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 19 July 2011 16:19


"Death by Push up"


1 push up the first minute, 2 push ups the second minute, 3 push ups the third minute, etc., continuing until you are no longer able. Use as many sets as necessary in the minute.


Scaling: If you cannot do a push up, or your belly is in the way, do them on an elevated surface such as a tire, stair, wall, or use parallettes.



 
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CrossFit is a strength and intensity based fitness program.

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