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


Rest Day

 
October 16, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 15 October 2014 20:45


Advanced

3 rounds

20 double unders

20 one-armed kettlebell swings 12kg

20 walking lunges


Intermediate

3 rounds

15 double or single unders

15 one-armed kettlebell swings 8kg

15 walking lunges


Beginner

3 rounds

10 single unders or step ups

10 one-armed kettlebell swings 4kg

10 walking lunges


 
October 15, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 14 October 2014 21:15

 

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.


 
October 14, 2014 PDF Print E-mail
Written by Andrea   
Monday, 13 October 2014 22:12

 

Advanced

21-15-9

Push ups

Pull ups

 

Intermediate

21-15-9

Push ups

Pull ups or progressions

 

Beginner

15-12-9

Push ups

Pull up progressions

 
October 13, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 12 October 2014 22:55


Rest Day

 
October 12, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 11 October 2014 21:24


Advanced

3 rounds 

15 burpees

15 box jumps

15 hang power clean #65


Intermediate

3 rounds

15 burpees or pregnant burpees

15 box jumps or step ups

15 hang power clean #45


Beginner

3 rounds

10 pregnant burpees

10 step ups

10 hang power clean #15-25


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.


 
October 11, 2014 PDF Print E-mail
Written by Andrea   
Friday, 10 October 2014 16:47


Isabel

 

Advanced

30 hang power snatches #65

 

Intermediate

30 hang power snatches #45

 

Beginner

30 hang power snatches #15-25

 

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

 
October 10, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 09 October 2014 19:05


Advanced

30 double unders

21 front squats #65

21 push press #65

30 double unders

15 front squats #65

15 push press #65

30 double unders

9 front squats #65

9 push press #65


Intermediate

20 double or single unders

21 front squats #45

21 push press #45

20 double or single unders

15 front squats #45

15 push press #45

20 double or single unders

9 front squats #45

9 push press #45


Beginner

10 single unders or step ups

15 front squats #15-25

15 push press #15-25

10 single unders or step ups

12 front squats #15-25

12 push press #15-25

10 single unders or step ups

9 front squats #15-25

9 push press #15-25



 
October 9, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 08 October 2014 19:50


Rest Day

 
October 8, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 07 October 2014 19:40

 

Advanced

Row 3200m

 

Intermediate

Row 2400m

 

Beginner

Row 1600m

 
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Page 5 of 136
 

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