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November 27, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 26 November 2013 19:10


Rest Day

 
November 26, 2013 PDF Print E-mail
Written by Andrea   
Monday, 25 November 2013 19:58

 

Advanced

5 rounds

400m run

12 deadlifts #95

 

Intermediate

4 rounds

400m run

12 deadlifts #65

 

Beginner

3 rounds

200m run

12 deadlifts #45

 

If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

 

Substitute rowing for running as needed.

 
November 25, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 24 November 2013 18:38


Death by Push Up

 

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

Use as many sets each minute as needed.

 

Scale the push ups by doing them on parallettes or elevated on a box, bench, tire, wall, etc.

 
November 24, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 23 November 2013 21:10


Advanced

5 rounds

10 wall ball #14

400m run


Intermediate

4 rounds

10 wall ball #10

400m run


Beginner

3 rounds

10 wall ball #6

200m run

 
November 23, 2013 PDF Print E-mail
Written by Andrea   
Friday, 22 November 2013 20:31


Rest Day

 
November 22, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 21 November 2013 19:52


Advanced

3 rounds

800m run

20 front squats #65

20 pull ups

20 one-armed kettlebell swings 12kg


Intermediate

3 rounds

400m run

15 front squats #45

15 pull ups or progressions

15 one-armed kettlebell swings 8kg


Beginner

3 rounds

200m run

10 fronts squats #15-25

10 pull up progressions

10 one-armed kettlebell swings 4kg

 
November 21, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 20 November 2013 19:36


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.

 
November 20, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 19 November 2013 19:38


Advanced

21-15-9

Box jumps

Overhead squats #65

Pull ups


Intermediate

21-15-9

Box jumps or step ups

Overhead squats #45

Pull ups or progressions


Beginner

15-12-9

Step ups

Overhead squats #15-25

Pull up progressions

 
November 19, 2013 PDF Print E-mail
Written by Andrea   
Monday, 18 November 2013 22:56


Rest Day

 
November 18, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 17 November 2013 20:19

 

Advanced

20 step ups

20 pull ups

20 one-armed kettlebell swings 12kg

20 lunges

20 knees to elbows

20 push press #45

20 good mornings

20 wall ball #14

20 pregnant burpees

20 double or single unders

 

Intermediate

15 step ups

15 pull ups or progressions

15 one-armed kettlebell swings 8kg

15 lunges

15 knees to elbows

15 push press #25

15 good mornings

15 wall ball #10

15 pregnant burpees

15 single unders

 

Beginner

10 step ups

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 lunges

10 knees to elbows

10 push press #15

10 good mornings

10 wall ball #6

10 pregnant burpees

10 single unders

 

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

 

Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

 
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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