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July 24, 2012 PDF Print E-mail
Written by Andrea   
Monday, 23 July 2012 19:11



Advanced

5 rounds

12 hang power cleans #65

12 burpees 

12 box jumps


Intermediate

4 rounds

12 hang power cleans #45

12 burpees or pregnant burpees

12 box jumps or step ups


Beginner

3 rounds

12 hang power cleans #15-25

12 pregnant burpees

12 step ups


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.

 
July 23, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 22 July 2012 19:28



Rest Day

 
July 22, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 21 July 2012 17:03



10 overhead squats

10 box jumps or step ups

10 thrusters

10 hang power cleans

10 toes to bar or knees to elbows

10 burpees or pregnant burpees

10 toes to bar or knees to elbows

10 hang power cleans

10 thrusters

10 box jumps or step ups

10 overhead squats


Advanced

#65

Intermediate

#45

Beginner

5 reps each

#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.

 
July 21, 2012 PDF Print E-mail
Written by Andrea   
Friday, 20 July 2012 16:24



With a continuously running clock do one push up the first minute, two push ups the second minute, three push ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

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

 
July 20, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 19 July 2012 16:23



Advanced

20 knees to elbows

20 kettlebell deadlifts 32kg

20 double or single unders

20 overhead squats #65

20 pull ups


Intermediate

15 knees to elbows

15 kettlebell deadlifts 24kg

15 single unders or step ups

15 overhead squats #45

15 pull ups or progressions


Beginner

10 knees to elbows or knee ups

10 kettlebell deadlifts 16kg

10 step ups

10 overhead squats #15-25

10 pull up progressions

 
July 19, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 18 July 2012 20:14



Rest Day

 
July 18, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 17 July 2012 17:54

 

 

"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.

"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.

 

Last Updated on Tuesday, 17 July 2012 18:15
 
July 17, 2012 PDF Print E-mail
Written by Andrea   
Monday, 16 July 2012 22:15



"Baby Isabel"
Advanced
30 hang power snatches #65
Intermediate
30 hang power snatches #45
Beginner
30 hang power snatches #25

"Baby Isabel" 


Advanced

30 hang power snatches #65


Intermediate

30 hang power snatches #45


Beginner

30 hang power snatches #25

Last Updated on Monday, 16 July 2012 22:18
 
July 16, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 15 July 2012 19:53

"Baby Elizabeth"
Advanced
21-15-9
Hang power cleans #65
Dips (ring, bar or bench)
Intermediate
21-15-9
Hang power cleans #45
Dips (ring, bar or bench)
Beginner
15-12-9
Hang power cleans #15-25
Dips (ring, bar or bench)
If your belly is in the way, substitute dumbbells for the barbell, using weights closest to those posted in your category.
Use bands for the dips as needed.



"Baby Elizabeth"

 

Advanced

21-15-9

Hang power cleans #65

Dips (ring, bar or bench)


Intermediate

21-15-9

Hang power cleans #45

Dips (ring, bar or bench)


Beginner

15-12-9

Hang power cleans #15-25

Dips (ring, bar or bench)

 

If your belly is in the way, substitute dumbbells for the barbell, using weights closest to those posted in your category.

Use bands for the dips as needed.

 
July 15, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 14 July 2012 21:50

 

CrossFit Kids at the CrossFit Games.

 

Rest Day

Last Updated on Saturday, 14 July 2012 21:54
 
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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