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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.

 
March 11, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 10 March 2011 17:24



Rest Day

 
March 10, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 09 March 2011 20:14



Death By Pull up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.

 
March 9, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 08 March 2011 21:26

Feran from RedShed CrossFit

"Feran"

Advanced
For 15 minutes do:

250m row

15 shoulder press #45

15 good mornings #45

 

Intermediate

For 15 minutes do:

250m row

15 shoulder press #35

15 good mornings #35

 

Beginner

For 10 minutes do:

250m row

15 shoulder press #25

15 good mornings #25

 
March 8, 2011 PDF Print E-mail
Written by Andrea   
Monday, 07 March 2011 19:56

 

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


 
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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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