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August 11, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 10 August 2011 16:20


Advanced

For 12 minutes do:

400m run

10 kettlebell deadlifts  32kg


Intermediate

For 12 minutes do:

400m run or 200m walk

7 kettlebell deadlifts  24kg


Beginner

For 12 minutes do:

200m run/walk

5 kettlebell deadlifts  16kg


 
August 10, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 09 August 2011 16:16


Rest Day

 
August 9, 2011 PDF Print E-mail
Written by Andrea   
Monday, 08 August 2011 16:18


Advanced

5 rounds

10 overhead squats  #65

10 push ups


Intermediate

4 rounds

10 overhead squats  #45

10 push ups


Beginner

3 rounds

10 overhead squats  #15-25

10 push ups


If you cannot do regular push ups, do them on parallettes, a tire, wall or some sort of elevated surface.

 
August 8, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 07 August 2011 16:40


4 rounds

500m row


Rest 3-5 minutes between rounds


 
August 7, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 06 August 2011 20:48

Courtesy of Mikki at Brand X


“Logan”

Advanced

21-15-9
Wall ball #14
Pull ups

Intermediate

21-15-9
Wall ball #10
Pull ups or progressions

Beginner

15-12-9
Wall ball #6
Pull up progressions

 
August 6, 2011 PDF Print E-mail
Written by Andrea   
Friday, 05 August 2011 21:24



Rest Day

 
August 5, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 04 August 2011 22:06



"Cam"

Advanced

30-20-10

Ring rows

Push ups

Good mornings #45 bar

Intermediate

24-18-12

Ring rows

Push ups

Good mornings #35 bar

Beginner

18-12-6

Ring rows

Push ups

Good mornings #25 bar

 
August 4, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 03 August 2011 18:57

WOD

"Tiny Tanks"

200m farmer's walk

200m row

200m waiter's walk

200m row

200m barbell carry

200m row

200m waiter's walk (other arm)

200m row

For farmer's walk, choose DB's or KB's of your choice. For waiter's walk, same thing, but remember that you walk with just one arm in the air with the weight. For barbell carry, pick a barbell, PVC or broomstick and carry across the back of your shoulders. Choose weights that are hard but don't over do it. If that's not enough for you, do it twice!

 
August 3, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 02 August 2011 16:44


Advanced

500m row

20 wall ball  #14

20 toes to bar or knees to elbows

20 step ups

20 sumo deadlift high pulls  16kg kettlebell

20 burpees or pregnant burpees

20 push press  #65

20 pull ups


Intermediate

500m row

15 wall ball  #10

15 knees to elbows

15 step ups

15 sumo deadlift high pulls  12kg kettlebell

15 burpees or pregnant burpees

15 push press  #45

15 pull ups or progressions


Beginner

250m row

10 wall ball  #6

10 knees to elbows or knee ups

10 step ups

10 sumo deadlift high pulls  8kg kettlebell

10 pregnant burpees

10 push press  #25

10 pull up progressions

 
August 2, 2011 PDF Print E-mail
Written by Andrea   
Monday, 01 August 2011 20:17


Rest Day

 
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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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