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September 5, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 04 September 2014 19:02


Grace


Advanced

30 hang power clean and anyway overhead  #65

 

Intermediate

30 hang power clean and anyway overhead  #45

 

Beginner

30 hang power clean and anyway overhead  #15-25

 

If your belly impedes your bar path, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
September 4, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 03 September 2014 19:02


Death by Hang Power Snatch

 

With a continuously running clock do one hang power snatch the first minute, two hang power snatch the second minute, three hang power snatch 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


If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
September 3, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 02 September 2014 20:34


Rest Day

 
September 2, 2014 PDF Print E-mail
Written by Andrea   
Monday, 01 September 2014 20:47


Advanced

18-15-12-9-6

Dumbbell shoulder press  #30

Pull ups

 

Intermediate

15-12-9-6-3

Dumbbell shoulder press  #20

Pull ups or progressions

 

Beginner

12-9-6-3

Dumbbell shoulder press  #10

Pull up progressions

 
September 1, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 31 August 2014 20:56


Advanced

Row 30 calories

30 burpees

30 hang power clean #65


Intermediate

Row 30 calories

30 burpees or pregnant burpees

30 hang power clean #45


Beginner

Row 30 calories

30 pregnant burpees

30 hang power clean #15-25


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.

 
August 31, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 30 August 2014 21:47


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

 
August 30, 2014 PDF Print E-mail
Written by Andrea   
Friday, 29 August 2014 19:37

Photo courtesy of crossfit.com


Rest Day

 
August 29, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 28 August 2014 19:30


Advanced

30-20-10

Thrusters #65

Pull ups

 

Intermediate

25-15-10

Thrusters #45

Pull ups

 

Beginner

15-15-10

Thrusters #15-25

Pull ups

 

Use ring rows, bands or pull up progressions for pull ups as needed.

 
August 28, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 27 August 2014 19:34


"Fight Gone Bad....Mama Style"

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull 16kg KB

20 step ups

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull 12kg KB

15 step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull 8kg KB

10 step ups

10 push press #15-25

Row 250m

 
August 27, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 26 August 2014 20:39

 

 

Death By Pull up

 

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.

 

Use whatever pull up, band or progression you are doing at this time.

 
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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