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December 11, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 10 December 2013 19:30


Advanced

3 rounds

800m run

20 back squats #65

20 push ups


Intermediate

3 rounds

400m run

15 back squats #45

15 push ups


Beginner

3 rounds

200m run

10 back squats #15-25

10 push ups



 
December 10, 2013 PDF Print E-mail
Written by Andrea   
Monday, 09 December 2013 18:04


Advanced

4 rounds

400m run

500m row

 

Intermediate

3 rounds

400m run

500m row

 

Beginner

3 rounds

200m run

250m row

 
December 9, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 08 December 2013 20:16


Rest Day

 
December 8, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 07 December 2013 18:35

 

Advanced

21-15-9

Sumo deadlift high pull  #55

Push jerk  #55

 

Intermediate

21-15-9

Sumo deadlift high pull  #35

Push jerk  #35

 

Beginner

15-12-9

Sumo deadlift high pull  #15

Push jerk  #15

 
December 7, 2013 PDF Print E-mail
Written by Andrea   
Friday, 06 December 2013 20:26

 

4 rounds

250m or 500m row

 

Rest 3-5 minutes between rounds

 
December 6, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 05 December 2013 19:16



Advanced

21-15-9

Kettlebell deadlifts  32kg

Push press  #65

 

Intermediate

21-15-9

Kettlebell deadlifts  24kg

Push press  #45

 

Beginner

15-12-9

Kettlebell deadlifts  16kg

Push press  #15-25

 
December 5, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 04 December 2013 19:40


Rest Day

 
December 4, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 03 December 2013 21:02


Advanced

21-15-9

One-armed dumbbell snatch #25

Pull ups

Dips


Intermediate

21-15-9

One-armed dumbbell snatch #15

Pull ups or progressions

Dips


Beginner

15-12-9

One-armed dumbbell snatch #10

Pull up progressions

Dips


Use bands for the dips as needed, or scale to jump to support.


 
December 3, 2013 PDF Print E-mail
Written by Andrea   
Monday, 02 December 2013 18:58

 

Death by Back Squat

 

With a continuously running clock do one back squat the first minute, two back squats the second minute, three back squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 
December 2, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 01 December 2013 21:09


Advanced

5 rounds

10 knees to elbows

3 beginner rope climbs


Intermediate

4 rounds

10 knees to elbows

3 beginner rope climbs


Beginner

3 rounds

10 knees to elbows

3 beginner rope climbs


Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.


 
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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.

Personalized Programming