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March 21, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 20 March 2011 17:09



Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

 
March 20, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 19 March 2011 21:26



Advanced

5 rounds

10 front squats  #65

10 pull ups


Intermediate

4 rounds

10 front squats  #45

10 pull ups or progressions


Beginner

3 rounds

10 front squats  #25

10 pull up progressions

 
March 19, 2011 PDF Print E-mail
Written by Andrea   
Friday, 18 March 2011 19:30


Rest Day

 
March 18, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 17 March 2011 19:37



Advanced

3 rounds

12 pull ups

12 push ups

12 pull ups

12 push ups


Intermediate

3 rounds

9 pull ups or progressions

9 push ups

9 pull ups or progressions

9 push ups


Beginner

3 rounds

6 pull up progressions

6 push ups

6 pull up progressions

6 push ups



 
March 17, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 16 March 2011 18:55



Advanced

3 rounds

7  overhead squats  #45

7  front squats  #45

7  back squats  #45


Intermediate

3 rounds

6 overhead squats  #25

6 front squats  #25

6 back squats  #25


Beginner

3 rounds

5 overhead squats  pvc - #15

5 front squats  pvc - #15

5 back squats  pvc - #15

 
March 16, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 15 March 2011 22:28



For 10 minutes do:

30 double unders, single unders or step ups
15 hang power snatches  #55, 35, 15 barbell, or
     #25, 15, or 10 dumbbells

 
March 15, 2011 PDF Print E-mail
Written by Andrea   
Monday, 14 March 2011 19:53



Rest Day

 
March 14, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 13 March 2011 17:35



Skill Day

Today, work on the push jerk. Grab a PVC, empty bar or some light weight and practice, practice, practice. Here are some videos from Coach Burgener on how to push jerk.

http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk-behind.wmv

http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv

 
March 13, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 12 March 2011 20:05



Advanced
5 rounds
10 wall ball  #12-14
10 pull ups

Intermediate
4 rounds
10 wall ball  #8-10
10 pull ups or progressions

Beginner
3 rounds
10 wall ball  #6-8
10 pull up progressions

 
March 12, 2011 PDF Print E-mail
Written by Andrea   
Friday, 11 March 2011 20:06



Advanced

1 mile run or row

60 knees to elbows

60 good mornings  #45 bar

1 mile run or row


Intermediate

800m run or row

45 knees to elbows or knee ups

45 good mornings  #25 bar

800m run or row


Beginner

400m run or row

30 knees to elbows or knee ups

30 good mornings  PVC-#15 bar

400m run or row


Partition knees to elbows and good mornings as needed.

 
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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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