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


Rest Day

 
March 21, 2015 PDF Print E-mail
Written by Andrea   
Friday, 20 March 2015 19:50


Advanced

3 rounds

400m run

20 push ups

20 box jumps

20 wall ball #14


Intermediate

3 rounds

400m run

15 push ups

15 box jumps or step ups

15 wall ball #10


Beginner

3 rounds

200m run

10 push ups

10 step ups

10 wall ball #6

 
March 20, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 19 March 2015 19:56



15.4

Advanced

For 8 minutes do:

15 dumbbell press #30

15 hang power cleans #75


Intermediate

For 8 minutes do:

12 dumbbell press #20

12 hang power cleans #55


Beginner

For 8 minutes do:

9 dumbbell press #10

9 hang power cleans #25


If your belly impedes your bar path, substitute dumbbells for the barbell.

 
March 19, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 18 March 2015 19:03

 

Death by Back Squat

 

With a continuously running clock do one back squat the first minute, two back squats the second minute, three back 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 18, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 17 March 2015 21:38


Rest Day

 
March 17, 2015 PDF Print E-mail
Written by Andrea   
Monday, 16 March 2015 19:52


 

Row 2000m


All at once or in sets as needed.

 
March 16, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 15 March 2015 19:00

 

 

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

 
March 15, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 14 March 2015 21:47


Advanced

3 rounds

20 one-armed kettlebell swings 12 kg

20 push ups

20 pull ups

20 box jumps

400m run


Intermediate

3 rounds

15 one-armed kettlebell swings 8kg

15 push ups

15 pull ups or progressions

15 box jumps or step ups

400m run


Beginner

3 rounds

10 one-armed kettlebell swings 4kg

10 push ups

10 pull up progressions

10 step ups

200m run



 
March 14, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 14 March 2015 00:18


Rest Day

 
March 13, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 12 March 2015 22:00


15.3

Advanced

For 14 minutes do:

7 muscle ups

30 wall ball #14

30 double unders


Intermediate

For 14 minutes do:

7 pull ups or progressions

7 dips

20 wall ball #10

20 double or single unders


Beginner

For 10 minutes do:

7 pull up progressions

7 dips

10 wall ball #6

10 single unders or step ups


If you cannot do muscle ups, substitute 7 pull ups and 7 dips.

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


 
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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