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October 18, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 17 October 2013 20:21


Rest Day

 
October 17, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 16 October 2013 16:36



"Baby Eva"

Advanced
4 rounds
400m run
10 one-armed kettlebell swings  12kg  
10 pull ups

Intermediate
3 rounds
400m run
10 one-armed kettlebell swings  8kg
10 pull ups or progressions

Beginner
3 rounds
200m run
10 one-armed kettlebell swings  4kg
10 pull up progressions

 
October 16, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 15 October 2013 19:34

 

Advanced

3 rounds

9  overhead squats  #65

9  front squats  #65

9  back squats  #65

200m run

 

Intermediate

3 rounds

7 overhead squats  #45

7 front squats  #45

7 back squats  #45

200m run

 

Beginner

3 rounds

5 overhead squats  pvc - #25

5 front squats  pvc - #25

5 back squats  pvc - #25

200m run

 
October 15, 2013 PDF Print E-mail
Written by Andrea   
Monday, 14 October 2013 17:06



Advanced

32kg kettlebell deadlift, 21 reps
12 plank walks
32kg kettlebell deadlift, 15 reps
12 plank walks
32kg kettlebell deadlift, 9 reps
12 plank walks

 

Intermediate

24kg kettlebell deadlift, 21 reps
9 plank walks
24kg kettlebell deadlift, 15 reps
9 plank walks
24kg kettlebell deadlift, 9 reps
9 plank walks

 

Beginner

16kg kettlebell deadlift, 15 reps
6 plank walks
16kg kettlebell deadlift, 12 reps
6 plank walks
16kg kettlebell deadlift, 9 reps
6 plank walks

 

Plank walk: Get into a plank position. Move your right hand and right foot to the right. Bringing your left hand and left foot to the right so you are back in a plank, = 1 walk. Continue in this fashion until you have gone the required number of walks. 

 
October 14, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 13 October 2013 17:23


Rest Day

 
October 13, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 12 October 2013 16:37


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.

 
October 12, 2013 PDF Print E-mail
Written by Andrea   
Friday, 11 October 2013 23:22

 

Advanced

4 rounds

400m run

500m row

 

Intermediate

3 rounds

400m run

500m row

 

Beginner

3 rounds

200m run

250m row

Last Updated on Friday, 11 October 2013 23:27
 
October 11, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 10 October 2013 21:01


"Baby Cindy"

Advanced 

For 15 minutes do:

5 pull ups 

10 push ups

15 squats


Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull up progressions

10 push ups

15 squats

 
October 10, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 09 October 2013 17:28


Rest Day

 
October 8, 2013 PDF Print E-mail
Written by Andrea   
Monday, 07 October 2013 17:17


 

Advanced

3 rounds

400m run

20 hang power clean  #65

 

Intermediate

3 rounds

400m run

15 hang power clean  #45

 

Beginner

3 rounds

200m run

10 hang power clean  #15-25

 

Sub dumbbells for the barbell if your belly impedes your bar path.


 
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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