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June 23, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 22 June 2011 18:51


Rest Day

 
June 22, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 21 June 2011 20:41

 

Advanced

3 rounds

10 kettlebell deadlifts  32-40kg

20 knees to elbows

 

Intermediate

3 rounds

10 kettlebell deadlifts  24kg

15 knees to elbows or knee ups

 

Beginner

3 rounds

10 kettlebell deadlifts  12kg

10 knees to elbows or knee ups

 
June 21, 2011 PDF Print E-mail
Written by Andrea   
Monday, 20 June 2011 20:55

“Baby Nate”

Advanced

For 15 minutes do:

4 pull ups

4 dips

8 Push-ups

12 one-armed kettlebell swings 12kg (6 each arm)

Intermediate

For 12 minutes do:

4 pull ups or progressions

4 dips

8 push ups

12 one-armed kettlebell swings 8kg

Beginner

For 9 minutes do:

4 pull up progressions

4 dips

8 push ups

12 one-armed kettlebell swings 4kg

 
June 20, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 19 June 2011 20:01



Advanced

3 rounds

20 side to side jumps over a small hurdle

20 wall ball #14

 

Intermediate

3 rounds

15 side to side jumps over a small hurdle or line on the ground

15 wall ball #12

 

Beginner

3 rounds

10 side to side hops over a line on the ground

10 wall ball #10

 
June 19, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 18 June 2011 19:25



Rest Day

Happy Father's Day!

 
June 18, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 18 June 2011 07:05



"Baby Badger"

Advanced
3 rounds
20 hang power cleans  #55-65
20 pull ups
400m run

Intermediate
3 rounds
15 hang power cleans  #45
15 pull ups or progressions
400m run/walk

Beginner
3 rounds
10 hang power cleans  #15-25
10 pull up progressions
200m run/walk



 
June 17, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 16 June 2011 20:27



Skill Day

Today, practice clean and jerks. If you cannot "jump and land" at this point, keep your feet on the ground for the clean, and use the push jerk. Pick a weight from #15 to #75. If you are using a bar with no bumpers, start the bar at mid-shin. Use the hang position if it is more comfortable.

For a demo of the push jerk, go here. http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv 

Last Updated on Thursday, 16 June 2011 20:31
 
June 16, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 15 June 2011 17:00



"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #45-65

Intermediate

3 rounds

Run 400m or row 500m

15 overhead squats #25-35

Beginner

3 rounds

Run 200m or row 250m

10 overhead squats  PVC- #25

 
June 15, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 14 June 2011 20:08


Rest Day

 
June 14, 2011 PDF Print E-mail
Written by Andrea   
Monday, 13 June 2011 19:37


"Baby Fran"

Advanced
21-15-9
Thrusters #45
Pull ups

Intermediate
21-15-9
Thrusters #25
Pull ups/ring rows

Beginner
15-12-9
Thrusters #15
Ring rows

 
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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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