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October 31, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 30 October 2014 20:18


Advanced

7 rounds

11 deadlifts #95

200m run


Intermediate

5 rounds

11 deadlifts #65

200m run


Beginner

3 rounds

11 deadlifts #35

200m run


If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.


 
October 30, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 29 October 2014 18:24


Advanced

5 rounds

15 back squats #65

500m row


Intermediate

4 rounds

15 back squats #45

500m row


Beginner

3 rounds

15 back squats #15-25

250m row


 
October 29, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 28 October 2014 17:17

Photo courtesy of crossfit.com


Rest Day

 
October 28, 2014 PDF Print E-mail
Written by Andrea   
Monday, 27 October 2014 19:43

 

Advanced

3 rounds

20 hang power clean  #65

20 shoulder press  #65

20 overhead squat  #65

 

Intermediate

3 rounds

15 hang power clean  #45

15 shoulder press  #45

15 overhead squat  #45

 

Beginner

3 rounds

10 hang power clean  #15-25

10 shoulder press  #15-25

10 overhead squat  #15-25

 
October 27, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 26 October 2014 16:40


Advanced

21-15-9

Front squats #65

Pull ups 

Dips


Intermediate

21-15-9

Front squats #45

Pull ups or progressions

Dips


Beginner

15-12-9

Front squats #15-25

Pull up progressions

Dips


Use bands for the dips as needed, or scale to jump to support.

 
October 26, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 25 October 2014 18:23


Advanced

Run 400m

25 pull ups

Run 400m

25 push ups

Run 400m

25 knees to elbows

Run 400m

25 squats


Intermediate

Run 400m

20 pull ups or progressions

Run 400m

20 push ups

Run 400m

20 knees to elbows

Run 400m

20 squats


Beginner

Run 200m

15 pull up progressions

Run 200m

15 push ups

Run 200m

15 knees to elbows

Run 200m

15 squats

 
October 25, 2014 PDF Print E-mail
Written by Andrea   
Friday, 24 October 2014 18:39


Rest Day

 
October 24, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 23 October 2014 20:00


Advanced

21-15-9

Toes to bar

Hang power snatch #65


Intermediate

21-15-9

Toes to bar

Hang power snatch #45


Beginner

15-12-9

Toes to bar

Hang power snatch #15-25


Substitute knees to elbows if you cannot do toes to bar.

If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
October 23, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 22 October 2014 21:26


Death by Thruster

 

With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 
October 22, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 21 October 2014 18:45


Death by Push Jerk

 

With a continuously running clock do one push jerk the first minute, two push jerks the second minute, three push jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 
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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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