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September 10, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 09 September 2014 20:40


Advanced

5 rounds

12 wall ball #14

3 beginner rope climbs


Intermediate

5 rounds

9 wall ball #10

3 beginner rope climbs


Beginner

5 rounds

6 wall ball #6

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.

 
September 9, 2014 PDF Print E-mail
Written by Andrea   
Monday, 08 September 2014 18:19


Advanced

21 deadlift #95

400m run

18 deadlift #95

400m run

15 deadlift #95

400m run

12 deadlift #95

400m run


Intermediate

21 deadlift #65

400m run

15 deadlift #65

400m run

9 deadlift #65

400m run

6 deadlift #65

400m run


Beginner

15 deadlift #35

200m run

12 deadlift #35

200m run

9 deadlift #35

200m run

 
September 8, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 07 September 2014 18:57


Advanced

3 rounds

20 box jumps

20 pull ups

20 dips


Intermediate

3 rounds

15 box jumps or step ups

15 pull ups or progressions

15 dips


Beginner

3 rounds

10 step ups

10 pull up progressions

10 dips


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

 
September 7, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 07 September 2014 18:51


Rest Day

 
September 6, 2014 PDF Print E-mail
Written by Andrea   
Friday, 05 September 2014 19:50


Advanced

For 15 minutes do:

50 yard swim

10 push ups

15 squats


Intermediate

For 15 minutes do:

50 yard swim

10 push ups

10 squats


Beginner

For 10 minutes do:

50 yard swim

10 push ups

10 squats


 
September 5, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 04 September 2014 19:02


Grace


Advanced

30 hang power clean and anyway overhead  #65

 

Intermediate

30 hang power clean and anyway overhead  #45

 

Beginner

30 hang power clean and anyway overhead  #15-25

 

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

 
September 4, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 03 September 2014 19:02


Death by Hang Power Snatch

 

With a continuously running clock do one hang power snatch the first minute, two hang power snatch the second minute, three hang power snatch 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


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

 
September 3, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 02 September 2014 20:34


Rest Day

 
September 2, 2014 PDF Print E-mail
Written by Andrea   
Monday, 01 September 2014 20:47


Advanced

18-15-12-9-6

Dumbbell shoulder press  #30

Pull ups

 

Intermediate

15-12-9-6-3

Dumbbell shoulder press  #20

Pull ups or progressions

 

Beginner

12-9-6-3

Dumbbell shoulder press  #10

Pull up progressions

 
September 1, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 31 August 2014 20:56


Advanced

Row 30 calories

30 burpees

30 hang power clean #65


Intermediate

Row 30 calories

30 burpees or pregnant burpees

30 hang power clean #45


Beginner

Row 30 calories

30 pregnant burpees

30 hang power clean #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.

 
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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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