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December 29, 2014 PDF Print E-mail
Written by Andrea   
Monday, 29 December 2014 00:08


Advanced

3 rounds

20 wall ball #14

20 toes to bar

20 dips


Intermediate

3 rounds

15 wall ball #10

15 toes to bar

15 dips


Beginner

3 rounds

10 wall ball #6

10 toes to bar

10 dips


Use rings, parallel bars or bands for the dips as needed.

 
December 28, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 27 December 2014 22:02


Rest Day

 
December 27, 2014 PDF Print E-mail
Written by Andrea   
Friday, 26 December 2014 22:04

 

Advanced

Row 3200m

 

Intermediate

Row 2400m

 

Beginner

Row 1600m

 
December 26, 2014 PDF Print E-mail
Written by Andrea   
Friday, 26 December 2014 10:49



Advanced

21-15-9

Hang power clean #65

Knees to elbows

Good mornings


Intermediate

21-15-9

Hang power clean #45

Knees to elbows

Good mornings


Beginner

15-12-9

Hang power clean #15-25

Knees to elbows

Good mornings


 
December 25, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 25 December 2014 01:13

 

Advanced

5 rounds

10 squats

10 push ups

10 walking lunges

200m run

 

Intermediate

4 rounds

10 squats

10 push ups

10 walking lunges

200m run

 

Beginner

3 rounds

10 squats

10 push ups

10 walking lunges

200m run

 
December 23, 2014 PDF Print E-mail
Written by Andrea   
Monday, 22 December 2014 19:31


Death By Pull up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.


Rest 10 minutes


Death by Overhead Squat

 

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

 
December 22, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 21 December 2014 20:59


Advanced

5 rounds

10 deadlifts #95

200m run

 

Intermediate

4 rounds

10 deadlifts #65

200m run

 

Beginner

3 rounds

10 deadlifts #45

200m run

 

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

 
December 21, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 20 December 2014 23:27

 

Advanced

3 rounds

Run 400m

20 box jumps

20 wall ball #14

 

Intermediate

3 rounds

Run 400m

15 box jumps or step ups

15 wall ball #10

 

Beginner

3 rounds

Run 200m

10 step ups

10 wall ball #6

 
December 20, 2014 PDF Print E-mail
Written by Andrea   
Friday, 19 December 2014 17:57


Rest Day

 
December 19, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 18 December 2014 20:15


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.


Rest 10 minutes


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

 
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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.

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