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August 14, 2012 PDF Print E-mail
Written by Andrea   
Monday, 13 August 2012 18:17



Advanced

30-20-10

Wall ball #14

Pull ups

Double or single unders


Intermediate

25-15-10

Wall ball #10

Pull ups or progressions

Single unders or step ups


Beginner

20-15-10

Wall ball #6

Pull up progressions

Step ups

 
August 13, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 12 August 2012 18:02



3 rounds

Row 500m

Run/walk 400m

 
August 12, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 11 August 2012 17:18



Rest Day

 
August 11, 2012 PDF Print E-mail
Written by Andrea   
Friday, 10 August 2012 16:27



10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

6-10 rounds with a 3 minute rest in between, of any (or any combination) of: 

Swim 100 meters

OR

Run 400 meters

OR

Row 500 meters

OR

Bike 1000 meters

 
August 10, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 09 August 2012 19:41



Advanced
3 rounds
9  overhead squats  #65
9  front squats  #65
9  back squats  #65
Intermediate
3 rounds
7 overhead squats  #45
7 front squats  #45
7 back squats  #45
Beginner
3 rounds
5 overhead squats  pvc - #25
5 front squats  pvc - #25
5 back squats  pvc - #25

Advanced

3 rounds

9  overhead squats  #65

9  front squats  #65

9  back squats  #65

200m run

 

Intermediate

3 rounds

7 overhead squats  #45

7 front squats  #45

7 back squats  #45

200m run

 

Beginner

3 rounds

5 overhead squats  pvc - #25

5 front squats  pvc - #25

5 back squats  pvc - #25

200m run

 
August 9, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 08 August 2012 18:09



Advanced

3 rounds

400m run

20 pull ups

20 push ups


Intermediate

3 rounds

400m run

15 pull ups or progressions

15 push ups


Beginner

3 rounds

200m run

10 pull up progressions

10 push ups

 
August 8, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 07 August 2012 18:17



Rest Day

 
August 7, 2012 PDF Print E-mail
Written by Andrea   
Monday, 06 August 2012 17:17



Advanced

21-15-9

Hang power snatch #65

Overhead squat #65


Intermediate

21-15-9

Hang power snatch #45

Overhead squat #45


Beginner

15-12-9

Hang power snatch #15-25

Overhead squat #15-25

 
August 6, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 05 August 2012 16:58



"Tabata Something Else, Baby"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are knees to elbows, and finally, the last 8 intervals are squats. There is a one minute rest between exercises.
Remember, do not try for as many reps as possible, the intensity is too high. Just do the work for the 20 seconds at a comfortable pace.

"Tabata Something Else, Baby"


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are knees to elbows, and finally, the last 8 intervals are squats. Rest as needed between exercises.


Don't worry about number of reps, just do the work for the 20 seconds at a comfortable pace.

 
August 5, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 04 August 2012 17:20



Advanced

20 shoulder press #65

20 squats

20 push press #65

20 squats

20 push jerk #65

20 squats


Intermediate

15 shoulder press #45

15 squats

15 push press #45

15 squats

15 push jerk #45

15 squats


Beginner

10 shoulder press #15-25

10 squats

10 push press #15-25

10 squats

10 push jerk #15-25

10 squats


 
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CrossFit is a strength and intensity based fitness program.

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