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March 31, 2015 PDF Print E-mail
Written by Administrator   
Tuesday, 31 March 2015 10:01



Advanced

21-15-9

Kettlebell deadlifts  32kg

Push press  #65

 

Intermediate

21-15-9

Kettlebell deadlifts  24kg

Push press  #45

 

Beginner

15-12-9

Kettlebell deadlifts  16kg

Push press  #15-25

 
March 30, 2015 PDF Print E-mail
Written by Administrator   
Monday, 30 March 2015 08:35


Rest Day

 
March 29, 2015 PDF Print E-mail
Written by Administrator   
Saturday, 28 March 2015 21:20

 

Death by Overhead Squat

 

With a continuously running clock do one overhead squat the first minute, two overhead squats the second minute, three overhead squats 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

 
March 28, 2015 PDF Print E-mail
Written by Andrea   
Friday, 27 March 2015 20:01

 

Advanced

3 rounds

25 burpees

25 pull ups

 

Intermediate

3 rounds

20 burpees or pregnant burpees

20 pull ups or progressions

 

Beginner

3 rounds

15 pregnant burpees

15 pull up progressions

 

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

 
March 27, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 26 March 2015 20:44


15.5

Advanced

21-15-9

Row (calories)

Thrusters #65


Intermediate

21-15-9

Row (calories) 

Thrusters #45


Beginner

15-12-9

Row (calories)

Thrusters #15-25

 
March 26, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 25 March 2015 19:07

Photo courtesy of crossfit.com


Rest Day

 
March 25, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 24 March 2015 20:05



Advanced

For 15 minutes do:

400m run

20 pull ups

20 dips

 

Intermediate

For 15 minutes do:

400m run

15 pull ups or progressions

15 dips

 

Beginner

For 10 minutes do:

200m run

10 pull up progressions

10 dips


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

 
March 24, 2015 PDF Print E-mail
Written by Andrea   
Monday, 23 March 2015 22:46

 

Advanced

3 rounds

20 overhead walking lunges  #25 plate

20 knees to elbows

20 good mornings

 

Intermediate

3 rounds

15 overhead walking lunges  #15 plate

15 knees to elbows

15 good mornings

 

Beginner

3 rounds

10 overhead walking lunges  #10 plate

10 knees to elbows

10 good mornings


Use an empty bar for the good mornings.

 
March 23, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 22 March 2015 23:00

 

Advanced

21-15-9

Dumbbell snatch #30

Beginner rope climb

 

Intermediate

21-15-9

Dumbbell snatch #20

Beginner rope climb

 

Beginner

15-12-9

Dumbbell snatch #10

Beginner rope climb


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

 
March 22, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 21 March 2015 21:22


Rest Day

 
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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