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April 24, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 23 April 2014 17:01


Rest Day

 
April 23, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 22 April 2014 17:58


Advanced

3 rounds

400m run

20 deadlifts #95

 

Intermediate

3 rounds

400m run

15 deadlifts #65

 

Beginner

3 rounds

200m run

10 deadlifts #35

 

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

 
April 22, 2014 PDF Print E-mail
Written by Andrea   
Monday, 21 April 2014 17:43

 

Advanced

5 rounds

10 overhead plate lunges #25

10 knees to elbows

 

Intermediate

4 rounds

10 overhead plate lunges #15

10 knees to elbows

 

Beginner

3 rounds

10 overhead plate lunges #10

10 knees to elbows

 

Let trailing knee gently kiss the ground on each lunge.

 
April 21, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 20 April 2014 17:12


Advanced

3 rounds

500m row

20 dumbbell press #25

30 double unders


Intermediate

3 rounds

500m row

15 dumbbell press #15

25 single unders


Beginner

3 rounds

250m row

10 dumbbell press #10

15 step ups

 
April 20, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 19 April 2014 20:48


Rest Day

 
April 19, 2014 PDF Print E-mail
Written by Andrea   
Friday, 18 April 2014 18:22

 

"Baby Karen"

Advanced

100 wall ball  #14

 

Intermediate

75 wall ball  #10

 

Beginner

50 wall ball  #6

 

This is a high intensity exercise, so remember to pay attention to your breathing.

 
April 18, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 17 April 2014 18:29

 

 

Advanced

3 rounds

20 Pull ups

20 Dips

20 Hang power snatch #65

 

Intermediate

3 rounds

15 Pull ups or progressions

15 Dips

15 Hang power snatch #45

 

Beginner

3 rounds

10 Pull up progressions

10 Dips

10 Hang power snatch #15-25

 

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

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

 

 
April 17, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 16 April 2014 20:03


Advanced

5 rounds

250m row

10 shoulder press #65


Intermediate

4 rounds

250m row

10 shoulder press #45


Beginner

3 rounds

250m row

10 shoulder press #15-25

 
April 16, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 15 April 2014 19:41

Rest Day

Last Updated on Tuesday, 15 April 2014 19:45
 
April 15, 2014 PDF Print E-mail
Written by Andrea   
Monday, 14 April 2014 20:13


Advanced

3 rounds

400m run

20 deadlifts #65

20 hang power cleans #65

20 overhead squats #65


Intermediate

3 rounds

400m run

15 deadlifts #45

15 hang power cleans #45

15 overhead squats #45


Beginner

3 rounds

200m run

10 deadlifts #15-25

10 hang power cleans #15-25

10 overhead squats #15-25


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

If your belly impedes your bar path, use dumbbells for the cleans.


 
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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