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June 9, 2012 PDF Print E-mail
Written by Andrea   
Friday, 08 June 2012 16:26

 

Rest Day


If you didn't do "Hope" yesterday, go to a gym near you and participate. If you did, go and cheer on your fellow CrossFitters!

Last Updated on Friday, 08 June 2012 16:29
 
June 8, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 07 June 2012 21:02



"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

"Hope"


Three rounds of:

Burpees

Hang power snatch

Box jump

Thruster

Pull-ups


"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.


Advanced  #55

Intermediate  #35

Beginner  #15-25


Ladies, remember to watch your breathing. Do the work for each minute but don't worry too much about your reps. Use whatever progressions are needed at this time, for the burpees, box jumps and pull ups. 

 
June 7, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 06 June 2012 16:38



Advanced

5 rounds

10 front squats #65

250m row


Intermediate

4 rounds

10 front squats #45

250m row


Beginner

3 rounds

10 front squats #15-25

250m row

 
June 6, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 05 June 2012 18:46



"Baby Michael"
Advanced
3 rounds
800m run
20 good mornings
20 knees to elbows
Intermediate
3 rounds
400m run
15 good mornings
15 knees to elbows or knee ups
Beginner
3 rounds
200m run
10 good mornings
10 knees to elbows or knee ups
Sub rowing for the run if needed.

"Baby Michael"

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows


Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows or knee ups


Beginner

3 rounds

200m run

10 good mornings

10 knees to elbows or knee ups


Sub rowing for the run if needed.

Last Updated on Tuesday, 05 June 2012 18:52
 
June 5, 2012 PDF Print E-mail
Written by Andrea   
Monday, 04 June 2012 19:50



13-year-old Kate Foster, leukemia survivor, prepares for "Hope".


Rest Day

 
June 4, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 03 June 2012 18:17



Advanced

21-15-9

Hang power clean, #25 dumbbells

Shoulder press


Intermediate

21-15-9

Hang power clean, #15 dumbbells

Shoulder press


Beginner

15-12-9

Hang power clean, #10 dumbbells

Shoulder press 

 
June 3, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 02 June 2012 16:31



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

"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

 
June 2, 2012 PDF Print E-mail
Written by Andrea   
Friday, 01 June 2012 20:11



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.

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.

 
June 1, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 31 May 2012 18:18



Rest Day


Poster at St. Jude Children's Research Hospital. CrossFit for Hope supports research and treatment for catastrophic children's illnesses.

Last Updated on Thursday, 31 May 2012 18:26
 
May 31, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 30 May 2012 20:07



Advanced

21-15-9

Backsquat #65

Shoulder press #65

Deadlift 32kg kettlebell


Intermediate

21-15-9

Backsquat #45

Shoulder press #45

Deadlift 24kg kettlebell


Beginner

15-12-9

Backsquat #15-25

Shoulder press #15-25

Deadlift 16kg kettlebell

 
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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.

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