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February 16, 2013 PDF Print E-mail
Written by Andrea   
Friday, 15 February 2013 20:02



Hope For Kenya Workout


Advanced

For 12 minutes do:

25 squats

20 push ups

15 pull ups


Intermediate

For 12 minutes do:

20 squats

15 push ups

10 pull ups or progressions


Beginner

For 10 minutes do:

10 squats

10 push ups

10 pull up progressions

 
February 15, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 14 February 2013 19:32



Advanced

7 rounds

7 jerks #75

7 pull ups

7 burpees


Intermediate

6 rounds

7 jerks #45

7 pull ups or progressions

7 burpees or pregnant burpees


Beginner

5 rounds

7 jerks #15-25

7 pull up progressions

7 pregnant burpees


Use push jerks or split jerks, whichever is more comfortable.


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.



 
February 14, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 13 February 2013 20:03

 

Advanced

21-15-9

Hang power clean #65

Squats

 

Intermediate

21-15-9

Hang power clean #45

Squats

 

Beginner

15-12-9

Hang power clean #15-25

Squats

 

Last Updated on Wednesday, 13 February 2013 20:10
 
February 13, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 12 February 2013 19:14



"Baby Hortman"

Advanced

3 rounds

800m run

20 squats

20 pull ups

20 dips


Intermediate

3 rounds

400m run

15 squats

15 pull ups or progressions

15 dips


Beginner

3 rounds

200m run

10 squats

10 pull up progressions

10 dips


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

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


 
February 12, 2013 PDF Print E-mail
Written by Andrea   
Monday, 11 February 2013 17:09



Mnyenzeni, Kenya.


Rest Day

 
February 11, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 10 February 2013 19:23



"Baby Jackie"
Advanced
Row 1000m
50 thrusters #35
30 pull ups
Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions
Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows

"Baby Jackie"


Advanced

Row 1000m

50 thrusters #35

30 pull ups


Intermediate

Row 750m

40 thrusters #25

20 pull ups or progressions


Beginner

Row 500m

30 thrusters #15

15 pull up progressions 

 
February 10, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 09 February 2013 17:49



"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 your belly impedes your bar path.

 
February 9, 2013 PDF Print E-mail
Written by Andrea   
Friday, 08 February 2013 21:24



Advanced

21-15-9

Double unders

Push press #65

Toes to bar


Intermediate

21-15-9

Single unders or step ups

Push press #45

Toes to bar


Beginner

15-12-9

Step ups

Push press #15-25

Toes to bar

 
February 8, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 07 February 2013 17:29



Rest Day

 
February 7, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 06 February 2013 21:14



Advanced

For 7 minutes do:

7 kettlebell deadlifts 32kg

20m run

14 squats

21 double unders

20m run


Intermediate

For 7 minutes do:

7 kettlebell deadlifts 24kg

20m run

14 squats

21 double unders or single unders

20m run


Beginner

For 7 minutes do:

7 kettlebell deadlifts 16kg

20m run

10 squats

15 single unders or step ups

20m run


 
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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