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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

 
September 21, 2013 PDF Print E-mail
Written by Andrea   
Friday, 20 September 2013 16:31


Advanced

3 rounds

400m run

20 clean and jerks #65


Intermediate

3 rounds

400m run

15 clean and jerks #45


Beginner

3 rounds

200m run

10 clean and jerks #15-25


If your belly impedes your bar path, substitute dumbbells for the barbell. 

 
September 20, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 19 September 2013 17:23


Rest Day

 
September 19, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 18 September 2013 16:43


Advanced

3 rounds

15 knees to elbows

15 one-armed kettlebell swings 12kg

15 push ups

3 beginner rope climbs

15 box jumps

15 good mornings

50m walking lunge


Intermediate

3 rounds

12 knees to elbows

12 one-armed kettlebell swings 8kg

12 push ups

3 beginner rope climbs

12 box jumps or step ups

12 good mornings

25m walking lunge


Beginner

3 rounds

9 knees to elbows

9 one-armed kettlebell swings 4kg

9 push ups

3 beginner rope climbs

9 step ups

9 good mornings

25m walking lunge


Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.



 
September 18, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 17 September 2013 19:48

 

Advanced

5 rounds

10 wall ball #14

10 dumbbell shoulder press #25

10 hang power clean #65

 

Intermediate

4 rounds

10 wall ball #10

10 dumbbell shoulder press #15

10 hang power clean #45

 

Beginner

3 rounds

10 wall ball #6

10 dumbbell shoulder press #10

10 hang power clean #15-25


If your belly impedes your bar path, use dumbbells for the cleans, also.

 
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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