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April 1, 2014 PDF Print E-mail
Written by Andrea   
Monday, 31 March 2014 18:39


Advanced

20 minutes of:

10 knees to elbows

20 squats

30 second plank hold


Intermediate

15 minutes of:

10 knees to elbows

15 squats

20 second plank hold


Beginner

10 minutes of:

10 knees to elbows

10 squats

10 second plank hold


Do your plank holds on an elevated surface if that is more comfortable for you.

 
March 31, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 30 March 2014 16:40


Rest Day

 
March 30, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 29 March 2014 23:14

 

Row 2000m

 
March 29, 2014 PDF Print E-mail
Written by Andrea   
Friday, 28 March 2014 17:15


Advanced

15 minutes of:

15 pull ups

15 deadlifts #95

15 shoulder press, #25 dumbbells


Intermediate

15 minutes of:

15 pull ups or progressions

15 deadlifts #65

15 shoulder press, #15 dumbbells


Beginner

10 minutes of:

10 pull up progressions

10 deadlifts #35

10 shoulder press, #10 dumbbells


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

 
March 28, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 27 March 2014 19:05


14.5

Advanced

21-15-9-6-3

Thrusters #65

Burpees


Intermediate

21-15-9

Thrusters #45

Burpees or pregnant burpees


Beginner

15-12-9

Thrusters #15-25

Pregnant burpees


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, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 26 March 2014 19:15


Rest Day

 
March 26, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 25 March 2014 18:26


Advanced

3 rounds

800m run

 

Intermediate

3 rounds

600m run

 

Beginner

3 rounds

400m run

 

Rest as long as necessary between rounds.

Sub rowing or walking if needed.

 
March 25, 2014 PDF Print E-mail
Written by Andrea   
Monday, 24 March 2014 19:35

 

Advanced

21-15-9

Kettlebell deadlift 32kg

Shoulder press #65

Hang power clean #65

 

Intermediate

21-15-9

Kettlebell deadlift 24kg

Shoulder press #45

Hang power clean #45

 

Beginner

15-12-9

Kettlebell deadlift 16kg

Shoulder press #15-25

Hang power clean #15-25

 

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

 
March 24, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 23 March 2014 16:30


Advanced

For 20 minutes do:

10 push press #65

10 one-armed kettlebell swings 12kg

10 box jumps

 

Intermediate

For 15 minutes do:

10 push press #45

10 one-armed kettlebell swings 8kg

10 box jumps or step ups

 

Beginner

For 10 minutes do:

10 push press #15-25

10 one-armed kettlebell swings 4kg

10 step ups

 
March 23, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 22 March 2014 22:10


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