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May 23, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 22 May 2012 20:01



Advanced

For 15 minutes do:

5 pull ups

5 dips

15 squats


Intermediate

For 15 minutes do:

5 pull ups or progressions

5 dips

15 squats


Beginner

For 10 minutes do:

5 pull up progressions

5 dips

15 squats


For dips, use rings, parallel bars or a bench.

 
May 22, 2012 PDF Print E-mail
Written by Andrea   
Monday, 21 May 2012 19:27



"Baby Helen"
Advanced
3 rounds
Run 400m
20 one-armed kettlebell swings  12kg
12 pullups
Intermediate
3 rounds
Run/walk 400m
20 one-armed kettlebell swings  8kg
12 pull ups/ring rows
Beginner
3 rounds
Run/walk 200m
20 one-armed kettlebell swings  4kg
12 ring rows

"Baby Helen"

Advanced

3 rounds

Run 400m

20 one-armed kettlebell swings  12kg

12 pullups


Intermediate

3 rounds

Run/walk 400m

20 one-armed kettlebell swings  8kg

12 pull ups/ring rows


Beginner

3 rounds

Run/walk 200m

20 one-armed kettlebell swings  4kg

12 ring rows

 
May 21, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 20 May 2012 19:30



Advanced

Row 500m

30 push ups

Row 1000m

20 push ups

Row 2000m

10 push ups


Intermediate

Row 500m

20 push ups

Row 1000m

15 push ups

Row 1500m

10 push ups


Beginner

Row 500m

15 push ups

Row 750m

10 push ups

Row 1000m

5 push ups

 
May 20, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 19 May 2012 17:02



Rest Day

 
May 19, 2012 PDF Print E-mail
Written by Andrea   
Friday, 18 May 2012 20:13



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.

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.

 
May 18, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 17 May 2012 16:24



Advanced

3 rounds

10 double or single unders

10 knees to elbows

10 medicine ball clean #12

10 pull ups

10 push ups


Intermediate

3 rounds

10 single unders or step ups

10 knees to elbows or knee ups

10 medicine ball clean #8

10 pull ups or progessions

10 push ups


Beginner

3 rounds

10 step ups

10 knee ups

10 medicine ball cleans #4

10 pull up progressions

10 push ups 

 
May 17, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 16 May 2012 17:57



Advanced

5 rounds

10 hang power clean #65

10 wall ball #14


Intermediate

4 rounds

10 hang power clean #45

10 wall ball #10


Beginner

3 rounds

10 hang power clean #15-25

10 wall ball #6

 
May 16, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 15 May 2012 19:35



Rest Day

 
May 15, 2012 PDF Print E-mail
Written by Andrea   
Monday, 14 May 2012 17:00



"Baby Brian"

Advanced

3 rounds

10 beginner rope climbs

25 back squats  #65


Intermediate

3 rounds

7 beginner rope climbs

18 back squats  #45


Beginner

3 rounds

5 beginner rope climbs

12 back squats  #15-25


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

 
May 14, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 13 May 2012 19:15



Advanced
21-15-9
Overhead squats #65
Push ups
Intermediate
15-12-9
Overhead squats #45
Push ups
Beginner
12-9-6
Overhead squats  PVC- #25
Push ups

Advanced

21-15-9

Overhead squats #65

Push ups


Intermediate

15-12-9

Overhead squats #45

Push ups


Beginner

12-9-6

Overhead squats  PVC- #25

Push ups

 
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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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