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October 11, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 10 October 2012 17:31

 

Rest Day

Last Updated on Wednesday, 10 October 2012 17:35
 
October 10, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 09 October 2012 17:44



With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Death by Push Press


With a continuously running clock do one push press the first minute, two push presses the second minute, three push presses 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


Use a rack if available.

 
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.

 
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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