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January 21, 2012 PDF Print E-mail
Written by Andrea   
Friday, 20 January 2012 15:20


Rest Day

 
January 20, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 19 January 2012 20:20


Advanced

3 rounds

1000m row

20 thrusters #45

20 pull ups


Intermediate

3 rounds

800m row

15 thrusters #35

15 pull ups or progressions


Beginner

3 rounds

500m row

10 thrusters #15-25

10 pull up progressions

 
January 19, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 18 January 2012 17:19



"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.

 
January 18, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 17 January 2012 17:46



"Baby Isabel"

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #25

 
January 17, 2012 PDF Print E-mail
Written by Andrea   
Monday, 16 January 2012 23:35


Rest Day

 
January 16, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 15 January 2012 22:06


Advanced

5 rounds

12 wall ball #14

12 toes to bar/knees to elbows


Intermediate

4 rounds

12 wall ball #10

12 knees to elbows


Beginner

3 rounds

12 wall ball #6

12 knees to elbows/knee ups

 
January 15, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 14 January 2012 19:37

 


Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

 
January 14, 2012 PDF Print E-mail
Written by Andrea   
Friday, 13 January 2012 20:35



"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Knees to elbows

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

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

Intermediate- 6 intervals.

Beginner- 4 intervals.

 
January 13, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 12 January 2012 21:32


Rest Day

 
January 12, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 11 January 2012 18:38


Advanced

3 rounds

400m run

15 back squats #65


Intermediate

3 rounds

400m run/500m row

15 back squats #45


Beginner

3 rounds

200m run/250m row

15 back squats #15-25

 
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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