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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

 
November 2, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 01 November 2012 18:23



Advanced

3 rounds

500m row

21 push ups

400m run


Intermediate

3 rounds

500m row

15 push ups

400m run


Beginner

3 rounds

250m row

12 push ups

200m run

 
November 1, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 31 October 2012 21:35



Light deadlifts with good form.


Advanced
5 rounds
10 deadlifts #95
10 burpees
Intermediate
4 rounds
10 deadlifts #65
10 burpees or pregnant burpees
Beginner
3 rounds
10 deadlifts #45
10 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.

Advanced

5 rounds

10 deadlifts #95

10 burpees


Intermediate

4 rounds

10 deadlifts #65

10 burpees or pregnant burpees


Beginner

3 rounds

10 deadlifts #45

10 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.

 
October 31, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 30 October 2012 19:19



Rest Day

 
October 30, 2012 PDF Print E-mail
Written by Andrea   
Monday, 29 October 2012 19:08



“Baby Kelly”
Advanced
3 rounds
Run 400m
20 step ups
20 wall ball #14
Intermediate
3 rounds
Run 400m/row 500m
15 step ups
15 wall ball #10
Beginner
3 rounds
Run 200m/row 250m
10 step ups
10 wall ball #6

“Baby Kelly”

Advanced

3 rounds

Run 400m

20 box jumps 

20 wall ball #14


Intermediate

3 rounds

Run 400m

15 box jumps or step ups 

15 wall ball #10


Beginner

3 rounds

Run 200m

10 step ups 

10 wall ball #6



 
October 29, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 28 October 2012 19:21



"Baby Isabel"
Advanced
30 hang power snatches #65
Intermediate
30 hang power snatches #45
Beginner
30 hang power snatches #15-25

"Baby Isabel" 


Advanced

30 hang power snatches #65


Intermediate

30 hang power snatches #45


Beginner

30 hang power snatches #15-25

 
October 28, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 27 October 2012 21:43



Advanced

5 rounds

10 pull ups

10 overhead squats #45

10 double or single unders

10 knees to elbows


Intermediate

4 rounds

10 pull ups or progressions

10 overhead squats #35

10 single unders or step ups

10 knees to elbows


Beginner

3 rounds

10 pull up progressions

10 overhead squats #15-25

10 step ups

10 knees to elbows

 
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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