Home
Welcome to CrossFit Mom
January 27, 2015 PDF Print E-mail
Written by Andrea   
Monday, 26 January 2015 21:27

 

Michael

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows

 

Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows

 

Beginner

3 rounds

200m run

10 good mornings

10 knees to elbows or knee ups

Last Updated on Monday, 26 January 2015 21:43
 
January 26, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 25 January 2015 21:08


Advanced

18-15-12-9-6

Hang power cleans #65

Squats


Intermediate

15-12-9-6-3

Hang power cleans #45

Squats


Beginner

12-9-6-3

Hang power cleans #15-25

Squats


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



 
January 25, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 24 January 2015 21:40


Rest Day

 
January 24, 2015 PDF Print E-mail
Written by Andrea   
Friday, 23 January 2015 22:55


Advanced

3 rounds

25 dumbbell shoulder press #30

9 beginner rope climbs


Intermediate

3 rounds

20 dumbbell shoulder press #20

6 beginner rope climbs


Beginner

3 rounds

15 dumbbell shoulder press #10

3 beginner rope climbs


Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

 
January 23, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 22 January 2015 23:39

 

Advanced

40 calorie row

20 box jumps

20 push jerks #65

 

Intermediate

30 calorie row

15 box jumps or step ups

15 push jerks #45

 

Beginner

20 calorie row

10 step ups

10 push jerks #15-25

Last Updated on Thursday, 22 January 2015 23:51
 
January 22, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 21 January 2015 21:14


Advanced

15 medicine ball cleans #14

15 dips

15 medicine ball cleans #14

15 pull ups

15 medicine ball cleans #14

15 push ups

15 medicine ball cleans #14


Intermediate

12 medicine ball cleans #10

12 dips

12 medicine ball cleans #10

12 pull ups or progressions

12 medicine ball cleans #10

12 push ups

12 medicine ball cleans #10


Beginner

9 medicine ball cleans #6

9 dips

9 medicine ball cleans #6

9 pull up progressions

9 medicine ball cleans #6

9 push ups

9 medicine ball cleans #6


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

 
January 21, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 20 January 2015 19:45

Photo courtesy of crossfit.com


Rest Day

 
January 20, 2015 PDF Print E-mail
Written by Andrea   
Monday, 19 January 2015 22:08


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.

 
January 19, 2015 PDF Print E-mail
Written by Andrea   
Monday, 19 January 2015 00:16

 

Advanced

3 rounds

500m row

20 burpees

20 thrusters #65

 

Intermediate

3 rounds

500m row

15 burpees or pregnant burpees

15 thrusters #45

 

Beginner

3 rounds

250m row

10 pregnant burpees

10 thrusters #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.

Last Updated on Monday, 19 January 2015 00:22
 
January 18, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 17 January 2015 20:49

 

 

Advanced

30 Pull ups

30 Dips

 

Intermediate

30 Pull ups or progressions

30 Dips

 

Beginner

30 Pull up progressions

30 Dips


Do strict pull ups if you are able, using bands if necessary.

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


 
More Articles...
«StartPrev12345678910NextEnd»

Page 7 of 148
 

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