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October 9, 2012 PDF Print E-mail
Written by Andrea   
Monday, 08 October 2012 16:16



Advanced

3 rounds

20 push ups

20 good mornings

800m run


Intermediate

3 rounds

18 push ups

18 good mornings

400m run


Beginner

3 rounds

15 push ups

15 good mornings

200m run

 
October 8, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 07 October 2012 18:44



Advanced

100 foot walking lunge  

20 push ups

20 double unders

20 knees to elbows

5 beginner rope climbs

20 box jumps

20 overhead squats #65

20 pull ups

20 knees to elbows


Intermediate

50 foot walking lunge

15 push ups

15 double or single unders

15 knees to elbows

5 beginner rope climbs

15 box jumps or step ups

15 overhead squats #45

15 pull ups or progressions

15 knees to elbows


Beginner

25 foot walking lunge

10 push ups

10 single unders

10 knees to elbows

5 beginner rope climbs

10 step ups

10 overhead squats #15-25

10 pull up progressions

10 knees to elbows


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

 
October 7, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 06 October 2012 19:12



Rest Day

 
October 6, 2012 PDF Print E-mail
Written by Andrea   
Friday, 05 October 2012 19:10



Advanced

3 rounds

20 burpees

20 pull ups


Intermediate

3 rounds

15 burpees or pregnant burpees

15 pull ups or progressions


Beginner

3 rounds

12 pregnant burpees

12 pull up progressions


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.



 
October 5, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 04 October 2012 16:34



Advanced

3 rounds

10 hang power cleans #30 dumbbells

20 squats


Intermediate

3 rounds

10 hang power cleans #20 dumbbells

15 squats


Beginner

3 rounds

10 hang power cleans #10 dumbbells

10 squats



 
October 4, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 03 October 2012 18:30



"Nehla"Advanced21-15-9Box jumps or step upsKettlebell deadlifts #70-100Pull upsIntermediate21-15-9Box jumps or step upsKettlebell deadlifts #50-70Pull ups or progressionsBeginner15-12-9Step upsKettlebell deadlifts #30-50Pull ups or progressions
"Nehla"
Advanced
21-15-9
Box jumps
Kettlebell deadlifts #70-100
Pull ups
Intermediate
21-15-9
Box jumps or step ups
Kettlebell deadlifts #50-70
Pull ups or progressions
Beginner
15-12-9
Step ups
Kettlebell deadlifts #30-50
Pull up progressions




"Nehla"

"Nehla"

Advanced

21-15-9

Box jumps 

Kettlebell deadlifts #70-100

Pull ups


Intermediate

21-15-9

Box jumps or step ups

Kettlebell deadlifts #50-70

Pull ups or progressions


Beginner

15-12-9

Step ups

Kettlebell deadlifts #30-50

Pull up progressions

 
October 3, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 02 October 2012 16:34



Rest Day

 
October 2, 2012 PDF Print E-mail
Written by Andrea   
Monday, 01 October 2012 16:32



“Baby Nate”
Advanced
For 15 minutes do:
4 pull ups
4 dips
8 Push-ups
12 one-armed kettlebell swings 12kg (6 each arm)
Intermediate
For 12 minutes do:
4 pull ups or progressions
4 dips
8 push ups
12 one-armed kettlebell swings 8kg
Beginner
For 9 minutes do:
4 pull up progressions
4 dips
8 push ups
12 one-armed kettlebell swings 4kg

“Baby Nate”

Advanced

For 15 minutes do:

4 pull ups

4 dips

8 Push-ups

12 one-armed kettlebell swings 12kg (6 each arm)


Intermediate

For 12 minutes do:

4 pull ups or progressions

4 dips

8 push ups

12 one-armed kettlebell swings 8kg


Beginner

For 10 minutes do:

4 pull up progressions

4 dips

8 push ups

12 one-armed kettlebell swings 4kg


Do dips on rings or parallel bars. If you cannot do dips, use a band to assist you or do jump to support for each rep.

 
October 1, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 30 September 2012 19:49



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 2000-5000m.


 
September 30, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 29 September 2012 17:04



Advanced

5 rounds

500m row

12 push ups


Intermediate

4 rounds

500m row

12 push ups


Beginner

3 rounds

500m row

12 push 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