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


Rest Day

 
August 1, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 31 July 2011 21:32


“Charlotte”

Advanced
200m run
20 lunges
200m run
20 knees to elbows
200m run
20 push ups
200m run

Intermediate
200m run/walk
15 lunges
200m run/walk
15 knees to elbows
200m run/walk
15 push ups
200m run/walk

Beginner
200m run/walk
10 lunges
200m run/walk
10 knees to elbows
200m run/walk
10 push ups
200m run/walk

 
July 31, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 30 July 2011 23:15

"Nehla"

Advanced

21-15-9

Box jumps or step ups

Kettlebell deadlifts #70-100

Pull ups

Intermediate

21-15-9

Box jumps or step ups

Kettlebell deadlifts #50-70

Pull ups or progressions

Beginner

15-12-9

Step ups

Kettlebell deadlifts #30-50

Pull ups or progressions

 
July 30, 2011 PDF Print E-mail
Written by Andrea   
Friday, 29 July 2011 23:29

“Lucas”

Advanced

5 rounds

10 squats

10 muscle snatch #45

10 dips

Intermediate

4 rounds

10 squats

10 muscle snatch #25

10 dips

Beginner

3 rounds

10 squats

10 muscle snatch #15

10 dips


For the dips, do them on the rings, parallel bars or a bench.

 
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.

 
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CrossFit is a strength and intensity based fitness program.

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