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December 29, 2012 PDF Print E-mail
Written by Andrea   
Friday, 28 December 2012 17:43



Advanced

3 rounds

400m run

25 push ups

10 one-armed kettlebell snatch 12kg


Intermediate

3 rounds

400m run

15 push ups

10 one-armed kettlebell snatch 8kg


Beginner

3 rounds

200m run

10 push ups

10 one-armed kettlebell snatch 4kg

 
December 28, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 27 December 2012 19:26



"Tiny Tanks"
200m farmer's walk
200m row
200m waiter's walk
200m row
200m barbell carry
200m row
200m waiter's walk (other arm)
200m row

"Tiny Tanks"

Advanced

200m farmer's walk #25 dumbbells

200m row

200m waiter's walk #25 dumbbell

200m row

200m barbell carry #65

200m row

200m waiter's walk (other arm)

200m row


Intermediate

200m farmer's walk #15 dumbbells

200m row

200m waiter's walk #15 dumbbell

200m row

200m barbell carry #45

200m row

200m waiter's walk (other arm)

200m row


Beginner

200m farmer's walk #10 dumbbells

200m row

200m waiter's walk #10 dumbbell

200m row

200m barbell carry #15-25

200m row

200m waiter's walk (other arm)

200m row


Farmer's walk- arms at sides holding dumbbells, like carrying buckets.

Waiter's walk- one dumbbell in one hand locked out overhead.

Barbell carry- walk with barbell in the backsquat position on the back.

 
December 27, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 26 December 2012 23:55



Advanced

2 rounds

800m run

20 pull ups

20 front squats #65

20 toes to bar

20 power clean #65


Intermediate

2 rounds

400m run

15 pull ups or progressions

15 front squats #45

15 toes to bar

15 hang power clean #45


Beginner

2 rounds

400m run

10 pull up progressions

10 front squats #15-25

10 toes to bar

10 hang power clean #15-25


Substitute dumbbells for the barbell if your belly impedes the bar path.

 
December 26, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 25 December 2012 21:47



Rest Day

 
December 25, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 25 December 2012 01:59



"Baby J.T."

Advanced

21-15-9

Shoulder press #65

Dips 

Push ups


Intermediate

21-15-9

Shoulder press #45

Dips

Push ups


Beginner

15-12-9

Shoulder press #15-25

Dips

Push ups


For the dips, use rings, parallel bars and bands as needed.

 
December 24, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 23 December 2012 19:30



Advanced

3 rounds

20 squats

7 pull ups

7 dips

10 one-armed dumbbell snatch #30


Intermediate

3 rounds

15 squats

7 pull ups or progressions

7 dips

10 one-armed dumbbell snatch #20


Beginner

3 rounds

10 squats

7 pull up progressions

7 dips

10 one-armed dumbbell snatch #10


For the dips, use rings, parallel bars or bands as needed.

 
December 23, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 22 December 2012 19:57



"Baby Michael"
Advanced
3 rounds
800m run
20 good mornings
20 knees to elbows
Intermediate
3 rounds
400m run
15 good mornings
15 knees to elbows or knee ups
Beginner
3 rounds
200m run
12 good mornings
12 knees to elbows or knee ups
Sub rowing for the run if needed.

"Baby Michael"

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows


Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows or knee ups


Beginner

3 rounds

200m run

12 good mornings

12 knees to elbows or knee ups


Sub rowing for the run if needed.

 
December 22, 2012 PDF Print E-mail
Written by Andrea   
Friday, 21 December 2012 21:44



Rest Day

 
December 21, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 20 December 2012 19:56



Advanced

3 rounds

200m run

7 dumbbell push press #30 DB's

14 ring rows


Intermediate

3 rounds

200m run

7 dumbbell push press #20 DB's

14 ring rows


Beginner

3 rounds

200m run

7 dumbbell push press #10 DB's

10 ring rows

 
December 20, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 19 December 2012 20:53



Advanced

For 20 minutes do:

5 pull ups

10 wall ball #14

15 one-armed kettlebell swings 12kg


Intermediate

For 20 minutes do:

5 pull ups or progressions

10 wall ball #10

15 one-armed kettlebell swings 8kg


Beginner

For 15 minutes do:

5 pull up progressions

10 wall ball #6

15 one-armed kettlebell swings 4kg

 
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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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