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April 5, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 04 April 2013 16:17


Rest Day

 
April 4, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 03 April 2013 18:38


"Baby Fran" for 13.5

Advanced

21-15-9

Thrusters #65

Pull ups

 

Intermediate

21-15-9

Thrusters #45

Pull ups

 

Beginner

15-12-9

Thrusters #15-25

Pull ups

 

Sub ring rows, bands or pull up progressions for pull ups as needed.

 

 
April 3, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 02 April 2013 18:21


Advanced

3 rounds

500m row

20 knees to elbows


Intermediate

3 rounds

500m row

15 knees to elbows


Beginner

3 rounds

250m row

10 knees to elbows

 
April 2, 2013 PDF Print E-mail
Written by Andrea   
Monday, 01 April 2013 18:51


Advanced

20 shoulder press #65

20 overhead squats #65

20 push press #65

20 front squats #65

20 push jerks #65

20 back squats #65


Intermediate

15 shoulder press #45

15 overhead squats #45

15 push press #45

15 front squats #45

15 push jerks #45

15 back squats #45


Beginner

10 shoulder press #15-25

10 overhead squats #15-25

10 push press #15-25

10 front squats #15-25

10 push jerks #15-25

10 back squats #15-25


 
April 1, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 31 March 2013 20:56


Rest Day

 
March 31, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 30 March 2013 18:59



Advanced

5 rounds

5 power cleans #75

10 burpees

10 pullups


Intermediate

4 rounds

5 hang power cleans #45

10 burpees or pregnant burpees

10 pullups or progressions


Beginner

3 rounds

5 hang power cleans #15-25

10 pregnant burpees

10 pullup progressions


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.

 
March 30, 2013 PDF Print E-mail
Written by Andrea   
Friday, 29 March 2013 16:20


Advanced

3 rounds

20 thrusters #65

400m run


Intermediate

3 rounds

15 thrusters #45

400m run


Beginner

3 rounds

10 thrusters #15-25

200m run

 
March 29, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 28 March 2013 16:41


Rest Day

 
March 28, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 27 March 2013 20:24


"Scaled 13.4"

For 7 minutes complete the following rep scheme:

3 clean and jerk

3 toes to bar

6 clean and jerk

6 toes to bar

9 clean and jerk

9 toes to bar

12 clean and jerk

12 toes to bar

15 clean and jerk

15 toes to bar

18 clean and jerk

18 toes to bar.....


Advanced

#75-95


Intermediate

#45-55


Beginner

#15-25


If your belly impedes your bar path, use dumbbells.

If you cannot do toes to bar, do knees to elbows or knee ups.

If you are not in the Advanced category, start cleans from the hang position.

 
March 27, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 26 March 2013 18:17


"Baby Nasty Girls"

Advanced

3 rounds

20 squats

15 pull ups

15 dips

10 hang power clean #65

 

Intermediate

3 rounds

15 squats

12 pull ups or progressions

12 dips

10 hang power clean #45

 

Beginner

3 rounds

10 squats

9 pull up progressions

9 dips

10 hang power clean #15-25


Dips: Use rings, parallel bars or bands as needed.

 
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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