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August 23, 2014 PDF Print E-mail
Written by Andrea   
Friday, 22 August 2014 22:14


Advanced

21-15-9

Hang power snatch #65

Knees to elbows


Intermediate

21-15-9

Hang power snatch #45

Knees to elbows


Beginner

15-12-9

Hang power snatch #15-25

Knees to elbows


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

 
August 19, 2014 PDF Print E-mail
Written by Andrea   
Monday, 18 August 2014 19:16

 

 

Elizabeth

 

Advanced

21-15-9

Hang power cleans #65

Dips

 

Intermediate

21-15-9

Hang power cleans #45

Dips

 

Beginner

15-12-9

Hang power cleans #15-25

Dips

 

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

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

Last Updated on Monday, 18 August 2014 19:20
 
August 18, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 17 August 2014 19:00


Rest Day

 
August 17, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 16 August 2014 20:05

 

Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

 
August 16, 2014 PDF Print E-mail
Written by Andrea   
Friday, 15 August 2014 18:05

 

Advanced

5 beginner rope climbs

21 overhead squats #65

21 push ups

5 beginner rope climbs

15 overhead squats #65

15 push ups

5 beginner rope climbs

9 overhead squats #65

9 push ups

 

Intermediate

4 beginner rope climbs

21 overhead squats #45

21 push ups

4 beginner rope climbs

15 overhead squats #45

15 push ups

4 beginner rope climbs

9 overhead squats #45

9 push ups

 

Beginner

3 beginner rope climbs

15 overhead squats #15-25

15 push ups

3 beginner rope climbs

12 overhead squats #15-25

12 push ups

3 beginner rope climbs

9 overhead squats #15-25

9 push ups

 

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

 

 

Last Updated on Friday, 15 August 2014 18:15
 
August 15, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 14 August 2014 16:40


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.

 
August 14, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 13 August 2014 21:28


Rest Day

 
August 13, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 12 August 2014 21:41

 


Advanced

750m row

For 15 minutes do:

5 pull ups

10 push ups

15 squats

 

Intermediate

500m row

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

250m row

For 10 minutes do:

5 pull up progressions

10 push ups

15 squats

 
August 12, 2014 PDF Print E-mail
Written by Andrea   
Monday, 11 August 2014 20:16


Advanced

21-15-9

Sumo deadlifts #95

400m run between each round


Intermediate

21-15-9

Sumo deadlifts #65

400m run between each round


Beginner

15-12-9

Sumo deadlifts #35

200m run between each round

 
August 11, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 10 August 2014 20:58


Advanced

5 rounds

12 overhead squats #65

12 toes to bar

12 hang power clean #30 dumbbells

12 double unders


Intermediate

4 rounds

12 overhead squats #45

12 toes to bar

12 hang power clean #20 dumbbells

12 double or single unders


Beginner

3 rounds

12 overhead squats #15-25

12 toes to bar

12 hang power clean #10 dumbbells

12 single unders or step ups


 
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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