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February 7, 2015 PDF Print E-mail
Written by Andrea   
Friday, 06 February 2015 22:39

Photo courtesy of crossfit.com


Advanced

4 rounds

500m row

15 pull ups

15 dips


Intermediate

3 rounds

400m row

15 pull ups or progressions

15 dips


Beginner

3 rounds

250m row

10 pull up progressions

10 dips


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

 
February 6, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 05 February 2015 22:34


Rest Day

 
February 5, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 04 February 2015 21:27


Advanced

4 rounds

15 double unders

15 burpees


Intermediate

4 rounds

12 double or single unders

12 burpees or pregnant burpees


Beginner

4 rounds

9 single unders or step ups

9 pregnant burpees


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.

 
February 4, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 03 February 2015 23:07

 

Advanced

30 hang power clean

30 front squats  #65

 

Intermediate

30 hang power clean

30 front squats  #45

 

Beginner

30 hang power clean

30 front squats  #15-25

 

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

 
February 3, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 03 February 2015 00:08


Advanced

5 rounds

12 pull ups

12 wall ball #14

12 push ups


Intermediate

4 rounds

12 pull ups or progressions

12 wall ball #10

12 push ups


Beginner

3 rounds

12 pull up progressions

12 wall ball #6

12 push ups

 
February 2, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 01 February 2015 23:00


Rest Day

 
February 1, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 31 January 2015 21:29


Advanced

18-15-12-9-6-3

Deadlifts #95

Knees to elbows


Intermediate

15-12-9-6-3

Deadlifts #65

Knees to elbows


Beginner

12-9-6-3

Deadlifts #35

Knees to elbows


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

 
January 31, 2015 PDF Print E-mail
Written by Andrea   
Friday, 30 January 2015 17:59

 

Death by Back Squat

 

With a continuously running clock do one back squat the first minute, two back squats the second minute, three back squats 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

 
January 30, 2015 PDF Print E-mail
Written by Andrea   
Friday, 30 January 2015 00:42


Advanced

3 rounds

20 squats

20 box jumps

20 clean and jerks #30 dumbbells


Intermediate

3 rounds

15 squats

15 box jumps or step ups

15 clean and jerks #20 dumbbells


Beginner

3 rounds

10 squats

10 step ups

10 clean and jerks #10 dumbbells

 
January 29, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 28 January 2015 20:37

Photo courtesy of crossfit.com


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