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December 5, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 04 December 2012 17:40



"Baby 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
Sub dumbbells for the barbell if needed.

"Baby 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


Sub dumbbells for the barbell if needed. 

 
December 4, 2012 PDF Print E-mail
Written by Andrea   
Monday, 03 December 2012 21:33



Advanced

3 rounds

20 double unders

15 push jerks #65


Intermediate

3 rounds

20 single unders or step ups

15 push jerks #45


Beginner

3 rounds

15 step ups

10 push jerks #15-25

 
December 3, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 02 December 2012 20:20



Advanced

For 15 minutes do:

8 ring dips

10 box jumps

12 overhead plate lunges #25


Intermediate

For 15 minutes do:

8 ring dips or jump to support

10 box jumps or step ups

12 overhead plate lunges #15


Beginner

For 10 minutes do:

8 jump to support on rings

8 step ups

8 overhead plate lunges #10

 
December 2, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 01 December 2012 22:45



Rest Day

 
December 1, 2012 PDF Print E-mail
Written by Andrea   
Friday, 30 November 2012 21:05



Advanced

5 rounds

20 wall ball #14

200m run


Intermediate

4 rounds

20 wall ball #10

200m run


Beginner

3 rounds

20 wall ball #6

200m run`

 
November 30, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 29 November 2012 19:52



Death By Pull up
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Use whatever pull up, band or progression you are doing at this time.

Death By Pull-up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.

 
November 29, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 28 November 2012 20:29



"Fight Gone Bad....Mama Style"
Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull #45 bar or 16kg KB
20 step ups
20 push press #45
Row 500m
Intermediate
3 rounds
15 wall ball #10
15 sumo deadlift high-pull #35 bar or 12kg KB
15 step ups
15 push press #35
Row 500m
Beginner
3 rounds
10 wall ball #6
10 sumo deadlift high-pull #25 bar or 8kg KB
10 step ups
10 push press #25
Row 250m

"Fight Gone Bad....Mama Style"

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull 16kg KB

20 step ups

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull 12kg KB

15 step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull 8kg KB

10 step ups

10 push press #15-25

Row 250m

 
November 28, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 27 November 2012 19:02



Rest Day

 
November 27, 2012 PDF Print E-mail
Written by Andrea   
Monday, 26 November 2012 20:10



Advanced
21-15-9
Backsquat #65
Shoulder press #65
Deadlift 32kg kettlebell
Intermediate
21-15-9
Backsquat #45
Shoulder press #45
Deadlift 24kg kettlebell
Beginner
15-12-9
Backsquat #15-25
Shoulder press #15-25
Deadlift 16kg kettlebell

Advanced

21-15-9

Backsquat #65

Shoulder press #65

Deadlift 32kg kettlebell


Intermediate

21-15-9

Backsquat #45

Shoulder press #45

Deadlift 24kg kettlebell


Beginner

15-12-9

Backsquat #15-25

Shoulder press #15-25

Deadlift 16kg kettlebell

 
November 26, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 25 November 2012 20:33



Advanced

3 rounds

10 toes to bar

200m row

10 burpees

200m row


Intermediate

3 rounds

10 toes to bar

200m row

10 burpees or pregnant burpees

200m row


Beginner

3 rounds

10 toes to bar

200m row

10 pregnant burpees

200m row


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.

Personalized Programming