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November 20, 2012 PDF Print E-mail
Written by Andrea   
Monday, 19 November 2012 19:19



Rest Day

 
November 19, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 18 November 2012 17:27


Advanced

For 20 minutes do:

400m run

Then complete 3 rounds of:

5 pull ups

10 push ups

15 squats


Intermediate

For 20 minutes do:

400m run

Then complete 3 rounds of:

5 pull ups or progressions

10 push ups

15 squats


Beginner

For 15 minutes do:

200m run

Then complete 3 rounds of:

5 pull up progressions

10 push ups

15 squats



Last Updated on Sunday, 18 November 2012 17:36
 
November 18, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 17 November 2012 20:37


Advanced
3 rounds
20 hang power snatches #65
500m row

Intermediate
3 rounds
15 hang power snatches #45
500m row

Beginner
3 rounds
10 hang power snatches #15-25
250m row


 
November 17, 2012 PDF Print E-mail
Written by Andrea   
Friday, 16 November 2012 21:45



Advanced

5 rounds

400m run

12 burpees

12 two-handed dumbbell bent over row #25 DB's


Intermediate

4 rounds

400m run

12 burpees or pregnant burpees

12 two-handed dumbbell bent over row #15 DB's


Beginner

3 rounds

200m run

12 pregnant burpees

12 two-handed dumbbell bent over row #10 DB's


Dumbbell row demo here. www.crossfit.com


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.


Last Updated on Friday, 16 November 2012 22:09
 
November 16, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 15 November 2012 19:56



Rest Day

 
November 15, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 14 November 2012 19:31



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 Back Squat


With a continuously running clock do one back squat the first minute, two back squats the second minute, three back 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 14, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 13 November 2012 18:46



"Baby Barbara"
Advanced
5 rounds
6 pull ups
8 push ups
10 knees to elbows
12 squats
Intermediate
5 rounds
4 pull ups or progressions
6 push ups
8 knees to elbows
10 squats
Beginner
5 rounds
4 pull ups or progressions
5 push ups
6 knees to elbows
7 squats
Rest 3 minutes between each round.

"Baby Barbara"

 

Advanced

5 rounds

6 pull ups

8 push ups

10 knees to elbows

12 squats

 

Intermediate

5 rounds

4 pull ups or progressions

6 push ups

8 knees to elbows

10 squats

 

Beginner

5 rounds

4 pull ups or progressions

5 push ups

6 knees to elbows 

7 squats

 

Rest 3 minutes between each round.

 
November 13, 2012 PDF Print E-mail
Written by Andrea   
Monday, 12 November 2012 20:35



Advanced

5 rounds

10 thrusters #45

10 toes to bar

200m run


Intermediate

4 rounds

10 thrusters #35

10 toes to bar

200m run


Beginner

3 rounds

10 thrusters #15-25

10 toes to bar

200m run



 
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.



 
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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