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January 11, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 10 January 2012 22:52



Advanced
20 step ups
20 pull ups
20 one-armed kettlebell swings 12kg
20 lunges
20 knees to elbows
20 push press #45
20 good mornings
20 wall ball #14
20 pregnant burpees
20 double or single unders

Intermediate
15 step ups
15 pull ups or progressions
15 one-armed kettlebell swings 8kg
15 lunges
15 knees to elbows 
15 push press #25
15 good mornings
15 wall ball #10
15 pregnant burpees
15 single unders

Beginner
10 step ups
10 pull up progressions
10 one-armed kettlebell swings 4kg
10 lunges
10 knees to elbows
10 push press #15
10 good mornings
10 wall ball #6
10 pregnant burpees
10 single unders


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.


Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

 
January 10, 2012 PDF Print E-mail
Written by Andrea   
Monday, 09 January 2012 19:53

“Baby Nate”

Advanced

For 15 minutes do:

4 pull ups

4 dips

8 Push-ups

12 one-armed kettlebell swings 12kg (6 each arm)

Intermediate

For 12 minutes do:

4 pull ups or progressions

4 dips

8 push ups

12 one-armed kettlebell swings 8kg

Beginner

For 9 minutes do:

4 pull up progressions

4 dips

8 push ups

12 one-armed kettlebell swings 4kg

 
January 9, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 08 January 2012 22:10


Rest Day

 
January 8, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 07 January 2012 20:32



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.

 
January 7, 2012 PDF Print E-mail
Written by Andrea   
Friday, 06 January 2012 21:31

 

Advanced

5 rounds

12 kettlebell deadlift 32kg

12 push ups

 

Intermediate

5 rounds

9 kettlebell deadlift 24kg

9 push ups

 

Beginner

5 rounds

6 kettlebell deadlift 16kg

6 push ups

Last Updated on Friday, 06 January 2012 21:36
 
January 6, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 05 January 2012 20:41



“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

 
January 5, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 04 January 2012 22:57


Rest Day

 
January 4, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 03 January 2012 20:25

 

"Baby Cindy"

 

Advanced and Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull ups or progressions

10 push ups

15 squats

Last Updated on Tuesday, 03 January 2012 20:36
 
January 3, 2012 PDF Print E-mail
Written by Andrea   
Monday, 02 January 2012 19:49


Advanced

3 rounds

500m row

15 overhead squats  #65


Intermediate

3 rounds

500m row

15 overhead squats  #45


Beginner

3 rounds

250m row

10 overhead squats  #15-25


 
January 2, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 01 January 2012 20:44


"Baby Fran"

Advanced
21-15-9
Thrusters #65
Pull ups

Intermediate
21-15-9
Thrusters #45
Pull ups

Beginner
15-12-9
Thrusters #15-25
Pull ups

 

Sub ring rows or pull up progressions for pull ups as needed.

Please remember to watch intensity. This is NOT for 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