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October 1, 2013 PDF Print E-mail
Written by Andrea   
Monday, 30 September 2013 17:28

 

Death by Front Squat

 

With a continuously running clock do one front squat the first minute, two front squats the second minute, three front 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

 
September 30, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 29 September 2013 18:37


Advanced

4 rounds

400m run

15 burpees


Intermediate

3 rounds

400m run

15 burpees or pregnant burpees


Beginner

3 rounds

200m run

10 pregnant burpees


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.

 
September 29, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 28 September 2013 18:12


Advanced

21-15-9

Walking lunges

Pull ups

Barbell thrusters #65

Knees to elbows


Intermediate

18-12-6

Walking lunges

Pull ups or progressions

Barbell thrusters #45

Knees to elbows


Beginner

15-9-3

Walking lunges

Pull up progressions

Barbell thrusters #15-25

Knees to elbows

 
September 28, 2013 PDF Print E-mail
Written by Andrea   
Friday, 27 September 2013 21:08


Rest Day

 
September 27, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 26 September 2013 19:04

 

Run, row or walk, or use any combination of the three, until you have gone 1600-3200m.


 
September 26, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 25 September 2013 18:16


Advanced

3 rounds

20 push press #65

20 pull ups

20 squats 


Intermediate

3 rounds

15 push press #45

15 pull ups or progressions

15 squats


Beginner

3 rounds

10 push press #15-25

10 pull up progressions

10 squats

 
September 25, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 24 September 2013 19:13


 

Deadlifts. Light, with good form.

 

Advanced

5 rounds

10 deadlifts #95

200m run

 

Intermediate

4 rounds

10 deadlifts #65

200m run

 

Beginner

3 rounds

10 deadlifts #45

200m run

 

Use the sumo stance if your belly prevents a proper set up.

 

 
September 24, 2013 PDF Print E-mail
Written by Andrea   
Monday, 23 September 2013 18:50


Rest Day

 
September 23, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 22 September 2013 20:28


Advanced

21-15-9

Overhead squats #65

Knees to elbows


Intermediate

21-15-9

Overhead squats #45

Knees to elbows


Beginner

15-12-9

Overhead squats #15-25

Knees to elbows

 
September 22, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 21 September 2013 20:41

 

"Fight Gone Bad....Mama Style"

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull 16kg KB

20 step ups

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull 12kg KB

15 step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull 8kg KB

10 step ups

10 push press #15-25

Row 250m

 
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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