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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.


 
October 7, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 06 October 2013 19:23


Advanced

5 rounds

Row 500m

12 pull ups


Intermediate

4 rounds

Row 500m

12 pull ups or progressions


Beginner

3 rounds

Row 250m

10 pull up progressions

 
October 6, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 05 October 2013 17:50


Rest Day

 
October 5, 2013 PDF Print E-mail
Written by Andrea   
Friday, 04 October 2013 18:08


Advanced

18-15-12-9-6

Squats

Push ups


Intermediate

15-12-9-6-3

Squats

Push ups


Beginner

12-9-6-3

Squats

Push ups

 
October 4, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 03 October 2013 21:09

"Baby Nicole"

 

Advanced

For 15 minutes do:

Run 400m 

Max rep pull ups


Intermediate

For 15 minutes do:

Run 400m

Max rep pull ups or progressions


Beginner

For 12 minutes do:

Run 200m 

Max rep pull up progressions

 
October 3, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 02 October 2013 18:09

 

"Baby DT"

 

Advanced

4 rounds

12 kettlebell deadlifts  #32kg

9 hang power cleans  #65

6 push jerks  #65

 

Intermediate

4 rounds

12 kettlebell deadlifts  #24kg

9 hang power cleans  #45

6 push jerks  #45

 

Beginner

3 rounds

12 kettlebell deadlifts  #16kg

9 hang power cleans  #15-25

6 push jerks  #15-25

 
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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