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November 5, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 04 November 2014 23:38


Advanced

Row 3200m

 

Intermediate

Row 2400m

 

Beginner

Row 1600m

 
November 4, 2014 PDF Print E-mail
Written by Andrea   
Monday, 03 November 2014 17:27


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.

 
November 3, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 02 November 2014 22:59

 

Advanced

5 rounds

9 deadlifts #95

6 hang power snatch #65

3 overhead squats #65

 

Intermediate

4 rounds

9 deadlifts #65

6 hang power snatch #45

3 overhead squats #45

 

Beginner

3 rounds

9 deadlifts #35

6 hang power snatch #15-25

3 overhead squats #15-25


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


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

 
November 2, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 02 November 2014 00:22

Picture courtesy of crossfit.com


Rest Day

 
November 1, 2014 PDF Print E-mail
Written by Andrea   
Friday, 31 October 2014 21:52


Advanced

7 rounds

11 shoulder press #30 dumbbells

200m run

 

Intermediate

5 rounds

11 shoulder press #20 dumbbells

200m run

 

Beginner

3 rounds

11 shoulder press #10 dumbbells

200m run

 
October 31, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 30 October 2014 20:18


Advanced

7 rounds

11 deadlifts #95

200m run


Intermediate

5 rounds

11 deadlifts #65

200m run


Beginner

3 rounds

11 deadlifts #35

200m run


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


 
October 30, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 29 October 2014 18:24


Advanced

5 rounds

15 back squats #65

500m row


Intermediate

4 rounds

15 back squats #45

500m row


Beginner

3 rounds

15 back squats #15-25

250m row


 
October 29, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 28 October 2014 17:17

Photo courtesy of crossfit.com


Rest Day

 
October 28, 2014 PDF Print E-mail
Written by Andrea   
Monday, 27 October 2014 19:43

 

Advanced

3 rounds

20 hang power clean  #65

20 shoulder press  #65

20 overhead squat  #65

 

Intermediate

3 rounds

15 hang power clean  #45

15 shoulder press  #45

15 overhead squat  #45

 

Beginner

3 rounds

10 hang power clean  #15-25

10 shoulder press  #15-25

10 overhead squat  #15-25

 
October 27, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 26 October 2014 16:40


Advanced

21-15-9

Front squats #65

Pull ups 

Dips


Intermediate

21-15-9

Front squats #45

Pull ups or progressions

Dips


Beginner

15-12-9

Front squats #15-25

Pull up progressions

Dips


Use bands for the dips as needed, or scale to jump to support.

 
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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