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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.


 
November 25, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 24 November 2012 17:47

 

Advanced

3 rounds

10 front squats #65

20 pull ups

 

Intermediate

3 rounds

10 front squats #45

15 pull ups or progressions

 

Beginner

3 rounds

10 front squats #15-25

10 pull up progressions

 

Sub dumbbells for the barbell as needed.

Last Updated on Saturday, 24 November 2012 18:00
 
November 24, 2012 PDF Print E-mail
Written by Andrea   
Friday, 23 November 2012 20:32



Rest Day

 
November 23, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 22 November 2012 21:12



"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts 32kg
Push ups
Intermediate
21-15-9
Kettlebell deadlifts 24kg
Push ups
Beginner
15-12-9
Kettlebell deadlifts 16kg
Push ups

"Baby Diane"

Advanced

21-15-9

Kettlebell deadlifts 32kg

Push ups

 

Intermediate

21-15-9

Kettlebell deadlifts 24kg

Push ups

 

Beginner

15-12-9

Kettlebell deadlifts 16kg

Push ups

 
November 22, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 21 November 2012 20:24



For 7 minutes do:
Burpees or pregnant burpees
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.
These are high on the intensity meter. Be sure to take breaks!

For 7 minutes do:

Burpees or pregnant burpees


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.


These are high on the intensity meter. Be sure to take breaks!

 
November 21, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 20 November 2012 19:19



"Baby Weston"

Advanced

5 rounds

500m row

200m farmer carry, #25 dumbbells

#25 dumbbell waiter walk, 50m, right arm

#25 dumbbell waiter walk, 50m, left arm


Intermediate

5 rounds
500m row
200m farmer carry, #25 dumbbells
#25 dumbbell waiter walk, 50m, right arm
#25 dumbbell waiter walk, 50m, left arm

4 rounds

500m row

200m farmer carry, #20 dumbbells

#20 dumbbell waiter walk, 50m, right arm

#20 dumbbell waiter walk, 50m, left arm


Beginner

3 rounds

500m row

200m farmer carry, #10-15 dumbbells

#10-15 dumbbell waiter walk, 50m, right arm

#10-15 dumbbell waiter walk, 50m, left arm





 
November 20, 2012 PDF Print E-mail
Written by Andrea   
Monday, 19 November 2012 19:19



Rest Day

 
November 19, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 18 November 2012 17:27


Advanced

For 20 minutes do:

400m run

Then complete 3 rounds of:

5 pull ups

10 push ups

15 squats


Intermediate

For 20 minutes do:

400m run

Then complete 3 rounds of:

5 pull ups or progressions

10 push ups

15 squats


Beginner

For 15 minutes do:

200m run

Then complete 3 rounds of:

5 pull up progressions

10 push ups

15 squats



Last Updated on Sunday, 18 November 2012 17:36
 
November 18, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 17 November 2012 20:37


Advanced
3 rounds
20 hang power snatches #65
500m row

Intermediate
3 rounds
15 hang power snatches #45
500m row

Beginner
3 rounds
10 hang power snatches #15-25
250m row


 
November 17, 2012 PDF Print E-mail
Written by Andrea   
Friday, 16 November 2012 21:45



Advanced

5 rounds

400m run

12 burpees

12 two-handed dumbbell bent over row #25 DB's


Intermediate

4 rounds

400m run

12 burpees or pregnant burpees

12 two-handed dumbbell bent over row #15 DB's


Beginner

3 rounds

200m run

12 pregnant burpees

12 two-handed dumbbell bent over row #10 DB's


Dumbbell row demo here. www.crossfit.com


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.


Last Updated on Friday, 16 November 2012 22:09
 
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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