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September 14, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 13 September 2012 20:02



Advanced

4 rounds

3 beginner rope climbs

15 push ups

15 knees to elbows


Intermediate

4 rounds

3 beginner rope climbs

12 push ups

12 knees to elbows


Beginner

3 rounds

3 beginner rope climbs

12 push ups

12 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.



 
September 13, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 12 September 2012 18:29



Rest Day


 
September 12, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 11 September 2012 18:51



Advanced

500m row

12 wall ball #14

400m row

12 wall ball #14

300m row

12 wall ball #14

200m row

12 wall ball #14

100m row

12 wall ball #14 


Intermediate

500m row
12 wall ball #14
400m row
12 wall ball #14
300m row
12 wall ball #14
200m row
12 wall ball #14
100m row
12 wall ball #14

500m row

10 wall ball #10

400m row

10 wall ball #10

300m row

10 wall ball #10

200m row

10 wall ball #10

100m row

10 wall ball #10


Beginner

400m row

8 wall ball #6

300m row

8 wall ball #6

200m row

8 wall ball #6

100m row

8 wall ball #6

50m row

8 wall ball #6  

 
September 11, 2012 PDF Print E-mail
Written by Andrea   
Monday, 10 September 2012 19:09



"The Seven"

Advanced

7 rounds

7 dumbbell press #25

7 thrusters #65

7 knees to elbows

7 kettlebell deadlifts 32kg

7 burpees

7 one-armed kettlebell swings 12kg

7 pull ups


Intermediate

7 dumbbell press
7 thrusters
7 knees to elbows
7 kettlebell deadlifts
7 burpees
7 kettlebell swings
7 pull ups

6 rounds

7 dumbbell press #15

7 thrusters #45

7 knees to elbows

7 kettlebell deadlifts 24kg

7 burpees or pregnant burpees

7 one-armed kettlebell swings 8kg

7 pull ups or progressions


Beginner

5 rounds

7 dumbbell press #10

7 thrusters #15-25

7 knees to elbows

7 kettlebell deadlifts 16kg

7 pregnant burpees

7 one-armed kettlebell swings 4kg

7 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.

 
September 10, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 09 September 2012 17:27



"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

 
September 9, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 08 September 2012 17:21



Rest Day

 
September 8, 2012 PDF Print E-mail
Written by Andrea   
Friday, 07 September 2012 16:09



Advanced

21-15-9

Hang power clean

Push press

#65


Intermediate

21-15-9

Hang power clean

Push press

#45


Beginner

15-12-9

Hang power clean

Push press

#15-25

 
September 7, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 06 September 2012 17:05



"Baby Nancy"
Advanced
4 rounds
Run 400m
15 overhead squats #65
Intermediate
3 rounds
Run 400m or row 500m
15 overhead squats #45
Beginner
3 rounds
Run 200m or row 250m
10 overhead squats #15-25

"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #65


Intermediate

3 rounds

Run 400m 

15 overhead squats #45


Beginner

3 rounds

Run 200m 

10 overhead squats #15-25


Sub rowing for running if needed. 

 
September 6, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 05 September 2012 17:02



"Baby Helen"
Advanced
3 rounds
Run 400m
20 one-armed kettlebell swings  12kg
12 pullups
Intermediate
3 rounds
Run/walk 400m
20 one-armed kettlebell swings  8kg
12 pull ups/ring rows
Beginner
3 rounds
Run/walk 200m
20 one-armed kettlebell swings  4kg
12 ring rows

"Baby Helen"

Advanced

3 rounds

Run 400m

21 one-armed kettlebell swings  12kg

12 pullups


Intermediate

3 rounds

Run 400m

15 one-armed kettlebell swings  8kg

12 pull ups or progressions


Beginner

3 rounds

Run 200m

12 one-armed kettlebell swings  4kg

12 pull up progressions

 
September 5, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 04 September 2012 19:18



Rest Day

 
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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