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February 22, 2014 PDF Print E-mail
Written by Andrea   
Friday, 21 February 2014 20:20


Advanced

3 rounds

20 good mornings

20 knees to elbows


Intermediate

3 rounds

15 good mornings

15 knees to elbows


Beginner

3 rounds

10 good mornings

10 knees to elbows


 
February 21, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 20 February 2014 19:38

 

Advanced

3 rounds

20 push ups

1000m row

 

Intermediate

3 rounds

15 push ups

750m row

 

Beginner

3 rounds

10 push ups

500m row

Last Updated on Thursday, 20 February 2014 19:53
 
February 20, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 19 February 2014 20:54


Advanced

3 rounds

20 push ups

20 squats

20 pull ups


Intermediate

3 rounds

15 push ups

15 squats

15 pull ups


Beginner

3 rounds

10 push ups

10 squats

10 pull ups

 
February 19, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 18 February 2014 19:37


Rest Day

 
February 18, 2014 PDF Print E-mail
Written by Andrea   
Monday, 17 February 2014 19:49


Advanced

21-15-9

Box jumps

Hang power clean #65

 

Intermediate

21-15-9

Box jumps or step ups

Hang power clean #45

 

Beginner

15-12-9

Step ups

Hang power clean #15-25


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

 
February 17, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 16 February 2014 20:59


Advanced

21-15-9

Double unders

Thrusters #65


Intermediate

21-15-9

Single unders or step ups

Thrusters #45


Beginner

15-12-9

Step ups

Thrusters #15-25


 
February 16, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 15 February 2014 23:56

 

Advanced

3 rounds

500m row

20 deadlifts #95

 

Intermediate

3 rounds

500m row

15 deadlifts #65

 

Beginner

3 rounds

250m row

10 deadlifts #35

 

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

Last Updated on Wednesday, 02 April 2014 18:37
 
February 15, 2014 PDF Print E-mail
Written by Andrea   
Friday, 14 February 2014 22:33


Rest Day

 
February 14, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 13 February 2014 22:03


Advanced

3 rounds

500m row

20 front squats #65

20 push press #65

20 hang power cleans #65


Intermediate

3 rounds

500m row

15 front squats #45

15 push press #45

15 hang power cleans #45


Beginner

3 rounds

250m row

10 front squats #15-25

10 push press #15-25

10 hang power cleans #15-25


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

 
February 13, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 12 February 2014 21:00


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

 
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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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