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November 2, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 01 November 2011 19:58



Rest Day

 
November 1, 2011 PDF Print E-mail
Written by Andrea   
Monday, 31 October 2011 16:25




Advanced
Set a cone at 20m
5 rounds
#65 barbell carry on the back, 40m
10 wall ball #14
#25 dumbbell farmer's walk, 40m

Intermediate
Set a cone at 20m
4 rounds
#45 barbell carry on the back, 40m
10 wall ball  #10
#15 dumbbell farmer's walk, 40m

Beginner
Set a cone at 20m
3 rounds
#15-25 barbell carry on the back, 40m
10 wall ball #6
#10 dumbbell farmer's walk, 40m

Last Updated on Monday, 31 October 2011 16:50
 
October 31, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 30 October 2011 20:13

 

Best Halloween costume yet!

 

Advanced

3 rounds

15 overhead squats #65

15 pull ups

15 split jerks  #65

15 knees to elbows

15 hang power cleans #65

15 good mornings

 

Intermediate

3 rounds

12 overhead squats #45

12 pull ups

12 split jerks #45

12 knees to elbows

12 hang power cleans #45

12 good mornings

 

Beginner

3 rounds

9 overhead squats #15-25

9 pull ups

9 split jerks #15-25

9 knees to elbows

9 hang power cleans #15-25

9 good mornings

 

 

Last Updated on Sunday, 30 October 2011 20:48
 
October 30, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 29 October 2011 16:15


Advanced

5 rounds

#65

10 hang power clean

10 shoulder press

10 overhead squat


Intermediate

4 rounds

#45

10 hang power clean

10 shoulder press

10 overhead squat


Beginner

3 rounds

#15-25

10 hang power clean

10 shoulder press

10 overhead squat


Sub dumbbells for the barbell if needed.

 
October 29, 2011 PDF Print E-mail
Written by Andrea   
Friday, 28 October 2011 20:40


Rest Day

 
October 28, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 27 October 2011 19:26



"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.

 
October 27, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 26 October 2011 18:57


"Fight Gone Bad....Mama Style"

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull #45 bar or 16kg KB

20 step ups

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull #35 bar or 12kg KB

15 step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull #25 bar or 8kg KB

10 step ups

10 push press #25

Row 250m

 
October 26, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 25 October 2011 16:26


Advanced

3 rounds

500m row

20 push ups

20 lunges


Intermediate

3 rounds

500m row

15 push ups

15 lunges


Beginner

3 rounds

250m row

10 push ups

10 lunges

 
October 25, 2011 PDF Print E-mail
Written by Andrea   
Monday, 24 October 2011 17:45


Rest Day

 
October 24, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 23 October 2011 16:19


Advanced

21-15-9

Left-arm kettlebell snatch  12kg

Right-arm kettlebell snatch  12kg

Pull ups


Intermediate

21-15-9

Left-arm kettlebell snatch  8kg

Right-arm kettlebell snatch  8kg

Pull ups or progressions


Beginner

15-12-9

Left-arm kettlebell snatch  4kg

Right-arm kettlebell snatch  4kg

Pull up progressions

 
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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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