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February 20, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 19 February 2013 18:11


Rest Day

 
February 19, 2013 PDF Print E-mail
Written by Andrea   
Monday, 18 February 2013 17:23



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

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

 
February 18, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 17 February 2013 20:46



Advanced

3 rounds

10 back squats #95

Rest 3-5 minutes between rounds


Intermediate

3 rounds

10 back squats #65

Rest 3-5 minutes between rounds


Beginner

3 rounds

10 back squats #25-45

Rest 3-5 minutes between rounds


Follow with mobility and/or skill work.

 
February 17, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 16 February 2013 19:29



Advanced

For 15 minutes do:

10 kettlebell swings 12kg

10 box jumps

10 dips


Intermediate

For 15 minutes do:

10 one-armed kettlebell swings 8kg

10 box jumps or step ups

10 dips


Beginner

For 12 minutes do:

10 one-armed kettlebell swings 4kg

10 step ups

10 dips


Dips: Use rings, parallel bars or bands as needed.

 
February 16, 2013 PDF Print E-mail
Written by Andrea   
Friday, 15 February 2013 20:02



Hope For Kenya Workout


Advanced

For 12 minutes do:

25 squats

20 push ups

15 pull ups


Intermediate

For 12 minutes do:

20 squats

15 push ups

10 pull ups or progressions


Beginner

For 10 minutes do:

10 squats

10 push ups

10 pull up progressions

 
February 15, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 14 February 2013 19:32



Advanced

7 rounds

7 jerks #75

7 pull ups

7 burpees


Intermediate

6 rounds

7 jerks #45

7 pull ups or progressions

7 burpees or pregnant burpees


Beginner

5 rounds

7 jerks #15-25

7 pull up progressions

7 pregnant burpees


Use push jerks or split jerks, whichever is more comfortable.


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.



 
February 14, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 13 February 2013 20:03

 

Advanced

21-15-9

Hang power clean #65

Squats

 

Intermediate

21-15-9

Hang power clean #45

Squats

 

Beginner

15-12-9

Hang power clean #15-25

Squats

 

Last Updated on Wednesday, 13 February 2013 20:10
 
February 13, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 12 February 2013 19:14



"Baby Hortman"

Advanced

3 rounds

800m run

20 squats

20 pull ups

20 dips


Intermediate

3 rounds

400m run

15 squats

15 pull ups or progressions

15 dips


Beginner

3 rounds

200m run

10 squats

10 pull up progressions

10 dips


For the dips, use rings, parallel bars and bands as needed.

For the dips, use rings, parallel bars or bands as needed.


 
February 12, 2013 PDF Print E-mail
Written by Andrea   
Monday, 11 February 2013 17:09



Mnyenzeni, Kenya.


Rest Day

 
February 11, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 10 February 2013 19:23



"Baby Jackie"
Advanced
Row 1000m
50 thrusters #35
30 pull ups
Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions
Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows

"Baby Jackie"


Advanced

Row 1000m

50 thrusters #35

30 pull ups


Intermediate

Row 750m

40 thrusters #25

20 pull ups or progressions


Beginner

Row 500m

30 thrusters #15

15 pull up progressions 

 
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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