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November 12, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 11 November 2012 17:30



Rest Day

 
November 11, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 10 November 2012 18:38



"Baby Clovis"

Advanced

Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

Run, row or walk, or use any combination of the three, until you have gone 5000m.

50 burpees

50 pull ups


Intermediate

Run, row or walk, or use any combination of the three, until you have gone 3500m.

40 burpees or pregnant burpees

40 pull ups or progressions


Beginner

Run, row or walk, or use any combination of the three, until you have gone 2000m.

30 pregnant burpees

30 pull up progressions


Partition the running, burpees and pull ups as needed.


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 10, 2012 PDF Print E-mail
Written by Andrea   
Friday, 09 November 2012 17:26



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

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

 
November 9, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 08 November 2012 20:01



"Baby Ralph"

Advanced

5 rounds

10 kettlebell deadlifts 32kg

10 burpees

3 beginner rope climbs

400m run


Intermediate

4 rounds

10 kettlebell deadlifts 24kg

10 burpees or pregnant burpees

3 beginner rope climbs

400m run


Beginner

3 rounds

10 kettlebell deadlifts 16 kg

10 pregnant burpees

3 beginner rope climbs

200m run


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.


Beginner rope climb:  Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.








 
November 8, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 07 November 2012 20:47



Rest Day

 
November 7, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 06 November 2012 17:43



"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
10 good mornings
10 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.

 
November 6, 2012 PDF Print E-mail
Written by Andrea   
Monday, 05 November 2012 17:20



Advanced

5 rounds

10 hang power clean and jerk #65

3 beginner rope climbs


Intermediate

4 rounds

10 hang power clean and jerk #45

3 beginner rope climbs


Beginner

3 rounds

10 hang power clean and jerk #15-25

3 beginner rope climbs


Beginner rope climb:  Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.
If your belly now impedes your bar path, switch to dumbbells for the cleans.

Beginner rope climb:  Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.


 
November 5, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 04 November 2012 19:03



Death by Front Squat
With a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Advanced
#65
Intermediate
#45
Beginner
#15-25

Death by Front Squat


With a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.


Advanced

#65

Intermediate

#45

Beginner

#15-25

 
November 4, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 03 November 2012 16:49



Rest Day

 
November 3, 2012 PDF Print E-mail
Written by Andrea   
Friday, 02 November 2012 16:30



Advanced

3 rounds

10 overhead squats #65

30 double or single unders


Intermediate

3 rounds

10 overhead squats #45

20 single unders or step ups


Beginner

3 rounds

10 overhead squats #15-25

15 step ups

 
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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