Home
Welcome to CrossFit Mom
August 11, 2012 PDF Print E-mail
Written by Andrea   
Friday, 10 August 2012 16:27



10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

6-10 rounds with a 3 minute rest in between, of any (or any combination) of: 

Swim 100 meters

OR

Run 400 meters

OR

Row 500 meters

OR

Bike 1000 meters

 
August 10, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 09 August 2012 19:41



Advanced
3 rounds
9  overhead squats  #65
9  front squats  #65
9  back squats  #65
Intermediate
3 rounds
7 overhead squats  #45
7 front squats  #45
7 back squats  #45
Beginner
3 rounds
5 overhead squats  pvc - #25
5 front squats  pvc - #25
5 back squats  pvc - #25

Advanced

3 rounds

9  overhead squats  #65

9  front squats  #65

9  back squats  #65

200m run

 

Intermediate

3 rounds

7 overhead squats  #45

7 front squats  #45

7 back squats  #45

200m run

 

Beginner

3 rounds

5 overhead squats  pvc - #25

5 front squats  pvc - #25

5 back squats  pvc - #25

200m run

 
August 9, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 08 August 2012 18:09



Advanced

3 rounds

400m run

20 pull ups

20 push ups


Intermediate

3 rounds

400m run

15 pull ups or progressions

15 push ups


Beginner

3 rounds

200m run

10 pull up progressions

10 push ups

 
August 8, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 07 August 2012 18:17



Rest Day

 
August 7, 2012 PDF Print E-mail
Written by Andrea   
Monday, 06 August 2012 17:17



Advanced

21-15-9

Hang power snatch #65

Overhead squat #65


Intermediate

21-15-9

Hang power snatch #45

Overhead squat #45


Beginner

15-12-9

Hang power snatch #15-25

Overhead squat #15-25

 
August 6, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 05 August 2012 16:58



"Tabata Something Else, Baby"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are knees to elbows, and finally, the last 8 intervals are squats. There is a one minute rest between exercises.
Remember, do not try for as many reps as possible, the intensity is too high. Just do the work for the 20 seconds at a comfortable pace.

"Tabata Something Else, Baby"


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are knees to elbows, and finally, the last 8 intervals are squats. Rest as needed between exercises.


Don't worry about number of reps, just do the work for the 20 seconds at a comfortable pace.

 
August 5, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 04 August 2012 17:20



Advanced

20 shoulder press #65

20 squats

20 push press #65

20 squats

20 push jerk #65

20 squats


Intermediate

15 shoulder press #45

15 squats

15 push press #45

15 squats

15 push jerk #45

15 squats


Beginner

10 shoulder press #15-25

10 squats

10 push press #15-25

10 squats

10 push jerk #15-25

10 squats


 
August 4, 2012 PDF Print E-mail
Written by Andrea   
Friday, 03 August 2012 18:26



Rest Day

 
August 3, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 02 August 2012 16:40



Advanced

30 thrusters #65

3 beginner rope climbs

20 thrusters #65

3 beginner rope climbs

10 thrusters #65

3 beginner rope climbs


Intermediate

25 thrusters #45

3 beginner rope climbs 

15 thrusters #45

3 beginner rope climbs

10 thrusters #45

3 beginner rope climbs


Beginner

20 thrusters #15-25

2 beginner rope climbs

15 thrusters #15-25

2 beginner rope climbs

5 thrusters #15-25

2 beginner rope climbs


Use as many sets as needed to complete thrusters.


Use dumbbells instead of a barbell if needed.


Beginner rope climb:  Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

 
August 2, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 01 August 2012 17:39

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.



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.

 
More Articles...
«StartPrev81828384858687888990NextEnd»

Page 86 of 138
 

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