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October 26, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 25 October 2014 18:23


Advanced

Run 400m

25 pull ups

Run 400m

25 push ups

Run 400m

25 knees to elbows

Run 400m

25 squats


Intermediate

Run 400m

20 pull ups or progressions

Run 400m

20 push ups

Run 400m

20 knees to elbows

Run 400m

20 squats


Beginner

Run 200m

15 pull up progressions

Run 200m

15 push ups

Run 200m

15 knees to elbows

Run 200m

15 squats

 
October 25, 2014 PDF Print E-mail
Written by Andrea   
Friday, 24 October 2014 18:39


Rest Day

 
October 24, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 23 October 2014 20:00


Advanced

21-15-9

Toes to bar

Hang power snatch #65


Intermediate

21-15-9

Toes to bar

Hang power snatch #45


Beginner

15-12-9

Toes to bar

Hang power snatch #15-25


Substitute knees to elbows if you cannot do toes to bar.

If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
October 23, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 22 October 2014 21:26


Death by Thruster

 

With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters 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

 
October 22, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 21 October 2014 18:45


Death by Push Jerk

 

With a continuously running clock do one push jerk the first minute, two push jerks the second minute, three push jerks 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

 
October 21, 2014 PDF Print E-mail
Written by Andrea   
Monday, 20 October 2014 21:39

Photo courtesy of crossfit.com


Rest Day

 
October 20, 2014 PDF Print E-mail
Written by Andrea   
Monday, 20 October 2014 07:45

 

Advanced

30 pull ups

30 push ups

30 knees to elbows

30 good mornings

30 wall ball #14

30 box jumps

 

Intermediate

20 pull ups or progressions

20 push ups

20 knees to elbows

20 good mornings

20 wall ball #10

20 box jumps or step ups

 

Beginner

15 pull up progressions

15 push ups

15 knees to elbows

15 good mornings

15 wall ball #6

15 step ups

 
October 19, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 18 October 2014 21:52


Advanced

Run 800m

21 hang power clean and jerks #65

Run 800m

21 hang power clean and jerks #65

Run 800m


Intermediate

Run 400m

21 hang power clean and jerks #45

Run 400m

21 hang power clean and jerks #45

Run 400m


Beginner

Run 200m

15 hang power clean and jerks #15-25

Run 200m

15 hang power clean and jerks #15-25

Run 200m


Last Updated on Saturday, 18 October 2014 22:09
 
October 18, 2014 PDF Print E-mail
Written by Andrea   
Friday, 17 October 2014 21:56


Advanced

3 rounds

20 knees to elbows

20 push ups

20 squats


Intermediate

3 rounds

15 knees to elbows

15 push ups

15 squats


Beginner

3 rounds

10 knees to elbows

10 push ups

10 squats

 
October 17, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 16 October 2014 22:11


Rest Day

 
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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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