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February 13, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 12 February 2012 21:41


Skill Day

Front squats

Practice, practice, practice. Grab a PVC, an empty bar or weight up to #65. Keep the elbows up, head neutral, chest up, weight in the heels.

 
February 12, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 11 February 2012 20:47


Advanced

Row 1500m

30 wall ball #14

Row 1000m

20 wall ball #14

Row 500m

10 wall ball #14


Intermediate

Row 1500m

20 wall ball #10

Row 1000m

15 wall ball #10

Row 500m

10 wall ball #10


Beginner

Row 1000m

15 wall ball #6

Row 500m

10 wall ball #6

Row 250

5 wall ball #6

 
February 11, 2012 PDF Print E-mail
Written by Andrea   
Friday, 10 February 2012 17:13



"Baby Erin"

Advanced

5 rounds

12 hang power cleans or split cleans #20 dumbbells

12 pull ups


Intermediate

4 rounds

12 hang power cleans or split cleans #15 dumbbells

12 pull ups or progressions


Beginner

3 rounds

10 hang power cleans or split cleans #10 dumbbells

10 pull up progressions



 
February 10, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 09 February 2012 21:37


Rest Day

 
February 9, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 08 February 2012 17:16



Advanced

5 rounds

400m run

9 pullups

9 dips


Intermediate

4 rounds

400m run

9 pullups or progressions

9 dips


Beginner

3 rounds

200m run

9 pullup progressions

9 dips


For dips: Use rings, parallel bars or a bench.

 
February 8, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 07 February 2012 20:06


Advanced

5 rounds

400m run

10 hang power clean thrusters #65


Intermediate

4 rounds

400m run

10 hang power clean thrusters #45


Beginner

3 rounds

200m run

10 hang power clean thrusters #15-25

 
February 7, 2012 PDF Print E-mail
Written by Andrea   
Monday, 06 February 2012 23:09



Advanced

5 rounds

400m run

12 kettlebell deadlifts 32kg


Intermediate

4 rounds

400m run

12 kettlebell deadlifts 24kg


Beginner

3 rounds

200m run

9 kettlebell deadlifts 16kg


 
February 6, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 05 February 2012 20:53


Rest Day

 
February 5, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 04 February 2012 20:49


Advanced

For 15 minutes do:

7 push press #65

10 overhead squat #65

15 knees to elbows


Intermediate

For 15 minutes do:

7 push press #45

10 overhead squat #45

15 knees to elbows or knee ups


Beginner

For 12 minutes do:

7 push press #15-25

10 overhaed squat #15-25

15 knee ups

 
February 4, 2012 PDF Print E-mail
Written by Andrea   
Friday, 03 February 2012 21:44


"Baby Rahoi"

Advanced

For 12 minutes do:

12 box jumps or step ups

6 thrusters #65

6 burpees or pregnant burpees


Intermediate

For 12 minutes do:

12 step ups

6 thrusters #45

6 pregnant burpees


Beginner

For 10 minutes do:

10 step ups

5 thrusters #15-25

5 pregnant burpees


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.

 
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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