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March 9, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 08 March 2015 22:01


Advanced

10 rounds

5 front squats #75

5 push ups


Intermediate

10 rounds

5 front squats #55

5 push ups


Beginner

8 rounds

5 front squats #25

5 push ups


 
March 8, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 07 March 2015 19:08


Advanced

3 rounds

400m run

20 deadlifts #95

20 burpees

20 box jumps


Intermediate

3 rounds

400m run

15 deadlifts #65

15 burpees or pregnant burpees

15 box jumps or step ups


Beginner

3 rounds

200m run

10 deadlifts #35

10 pregnant burpees

10 step ups


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

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.

 
March 7, 2015 PDF Print E-mail
Written by Andrea   
Friday, 06 March 2015 21:55

 

Rest Day

or

15.2

Advanced

2 rounds

10 overhead squats #65

10 pull ups

Rest 1 minute

2 rounds

10 overhead squats #65

10 pull ups

Rest 1 minute

2 rounds

10 overhead squats #65

10 pull ups

 

Intermediate

2 rounds

8 overhead squats #45

8 pull ups or progressions

Rest 1 minute

2 rounds

8 overhead squats #45

8 pull ups or progressions

Rest 1 minute

2 rounds

8 overhead squats #45

8 pull ups or progressions

 

Beginner

2 rounds

6 overhead squats #15-25

6 pull up progressions

Rest 1 minute

2 rounds

6 overhead squats #15-25

6 pull up progressions

Rest 1 minute

2 rounds

6 overhead squats #15-25

6 pull up progressions

 
March 6, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 05 March 2015 23:05

 

Rest Day

or

15.2

Advanced

2 rounds

10 overhead squats #65

10 pull ups

Rest 1 minute

2 rounds

10 overhead squats #65

10 pull ups

Rest 1 minute

2 rounds

10 overhead squats #65

10 pull ups

 

Intermediate

2 rounds

8 overhead squats #45

8 pull ups or progressions

Rest 1 minute

2 rounds

8 overhead squats #45

8 pull ups or progressions

Rest 1 minute

2 rounds

8 overhead squats #45

8 pull ups or progressions

 

Beginner

2 rounds

6 overhead squats #15-25

6 pull up progressions

Rest 1 minute

2 rounds

6 overhead squats #15-25

6 pull up progressions

Rest 1 minute

2 rounds

6 overhead squats #15-25

6 pull up progressions

Last Updated on Thursday, 05 March 2015 23:07
 
March 5, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 04 March 2015 21:41


Advanced

4 rounds

15 good mornings

400m run


Intermediate

3 rounds

15 good mornings

400m run


Beginner

3 rounds

10 good mornings

200m run


Use an empty bar for the good mornings.

 
March 3, 2015 PDF Print E-mail
Written by Andrea   
Monday, 02 March 2015 23:05

 

Advanced

3 rounds

400m run

20 deadlifts  #95

 

Intermediate

3 rounds

400m run

15 deadlifts  #65

 

Beginner

3 rounds

200m run

10 deadlifts  #35

 

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


 
March 2, 2015 PDF Print E-mail
Written by Andrea   
Monday, 02 March 2015 00:23

i


Rest Day

 
March 1, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 28 February 2015 22:23

 

Angie

Advanced

60 pull ups

60 push ups

60 knees to elbows

60 squats

 

Intermediate

45 pull ups or progressions

45 push ups

45 knees to elbows

45 squats

 

Beginner

30 pull up progressions

30 push ups

30 knees to elbows

30 squats

 
February 28, 2015 PDF Print E-mail
Written by Andrea   
Friday, 27 February 2015 22:36


Advanced

21-15-9

Lunges

Shoulder press #65


Intermediate

21-15-9

Lunges

Shoulder press #45


Beginner

15-12-9

Lunges

Shoulder press #15-25

 
February 27, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 26 February 2015 23:14

The Open Has Begun!


15.1

Advanced

For 9 minutes do:

15 toes to bar

10 deadlifts #75

5 hang power snatches #75


Intermediate

For 9 minutes do:

15 toes to bar

10 deadlifts #55

5 hang power snatches #55


Beginner

For 9 minutes do:

10 toes to bar

10 deadlifts #35

5 hang power snatches #35


If you are new to the snatch movement or your belly impedes your bar path, use a one-armed dumbbell snatch at approximately half the bar weight.


15.1a -optional

We do not do a one rep max during pregnancy, so after you have recovered, spend a few minutes working on your clean and jerk form.





 
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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