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March 4, 2014 PDF Print E-mail
Written by Andrea   
Monday, 03 March 2014 23:05


Advanced

3 rounds

1000m row

20 good mornings

20 knees to elbows


Intermediate

3 rounds

750m row

15 good mornings

15 knees to elbows


Beginner

3 rounds

500m row

10 good mornings

10 knees to elbows


 
March 3, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 02 March 2014 19:21


Rest Day

 
March 2, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 01 March 2014 19:45

 

"Baby Diane"

Advanced

21-15-9

Kettlebell deadlifts 32kg

Push ups

 

Intermediate

21-15-9

Kettlebell deadlifts 24kg

Push ups

 

Beginner

15-12-9

Kettlebell deadlifts 16kg

Push ups

 
March 1, 2014 PDF Print E-mail
Written by Andrea   
Friday, 28 February 2014 17:54


"Baby Fran"

Advanced

21-15-9

Thrusters #65

Pull ups

 

Intermediate

21-15-9

Thrusters #45

Pull ups

 

Beginner

15-12-9

Thrusters #15-25

Pull ups

 

Sub ring rows, bands or pull up progressions for pull ups as needed.

 
February 28, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 27 February 2014 19:53

 

14.1

Advanced

For 10 minutes do:

30 double unders

15 hang power snatch #55

 

Intermediate

For 10 minutes do:

30 single unders

15 hang power snatch #35

 

Beginner

For 10 minutes do:

15 step ups

10 hang power snatch #15

 

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

 

Last Updated on Thursday, 27 February 2014 20:03
 
February 27, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 26 February 2014 18:44


Rest Day

 
February 26, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 25 February 2014 20:19


Advanced

21-15-9

Back squat  #65

Shoulder press  #65

Deadlift 32kg kettlebell

 

Intermediate

21-15-9

Back squat  #45

Shoulder press  #45

Deadlift  24kg kettlebell

 

Beginner

15-12-9

Back squat  #15-25

Shoulder press  #15-25

Deadlift  16kg kettlebell

 
February 25, 2014 PDF Print E-mail
Written by Andrea   
Monday, 24 February 2014 20:21


"Baby Grace"


Advanced

30 hang power clean and anyway overhead  #65

 

Intermediate

30 hang power clean and anyway overhead  #45

 

Beginner

30 hang power clean and anyway overhead  #15-25


If your belly impedes your bar path, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
February 24, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 23 February 2014 20:37



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



 
February 23, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 22 February 2014 21:21


Rest Day

 
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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