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August 13, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 12 August 2014 21:41

 


Advanced

750m row

For 15 minutes do:

5 pull ups

10 push ups

15 squats

 

Intermediate

500m row

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

250m row

For 10 minutes do:

5 pull up progressions

10 push ups

15 squats

 
August 12, 2014 PDF Print E-mail
Written by Andrea   
Monday, 11 August 2014 20:16


Advanced

21-15-9

Sumo deadlifts #95

400m run between each round


Intermediate

21-15-9

Sumo deadlifts #65

400m run between each round


Beginner

15-12-9

Sumo deadlifts #35

200m run between each round

 
August 11, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 10 August 2014 20:58


Advanced

5 rounds

12 overhead squats #65

12 toes to bar

12 hang power clean #30 dumbbells

12 double unders


Intermediate

4 rounds

12 overhead squats #45

12 toes to bar

12 hang power clean #20 dumbbells

12 double or single unders


Beginner

3 rounds

12 overhead squats #15-25

12 toes to bar

12 hang power clean #10 dumbbells

12 single unders or step ups


 
August 10, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 09 August 2014 16:52


Rest Day

 
August 9, 2014 PDF Print E-mail
Written by Andrea   
Friday, 08 August 2014 19:09


Advanced

3 rounds

20 walking lunges

20 knees to elbows

20 good mornings


Intermediate

3 rounds

15 walking lunges

15 knees to elbows

15 good mornings


Beginner

3 rounds

10 walking lunges

10 knees to elbows

10 good mornings


For the good mornings, use an empty barbell or PVC. 

 
August 8, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 07 August 2014 18:30


4 rounds

500m row


Rest 3-5 minutes between rounds.

 
August 7, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 06 August 2014 20:11


Advanced

3 rounds

20 dumbbell shoulder press #30

20 pull ups

20 dips


Intermediate

3 rounds

15 dumbbell shoulder press #20

15 pull ups or progressions

15 dips


Beginner

3 rounds

10 dumbbell shoulder press #10

10 pull up progressions

10 dips


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

 
August 6, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 05 August 2014 19:31


Rest Day

 
August 5, 2014 PDF Print E-mail
Written by Andrea   
Monday, 04 August 2014 20:40


Advanced

3 rounds

20 deadlifts #95

400m run

20 burpees


Intermediate

3 rounds

15 deadlifts #65

400m run

15 burpees or pregnant burpees


Beginner

3 rounds

10 deadlifts #35

200m run

10 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.

 
August 4, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 03 August 2014 19:33


Advanced

3 rounds

500m row

20 squats

20 good mornings


Intermediate

3 rounds

500m row

15 squats

15 good mornings


Beginner

3 rounds

250m row

10 squats

10 good mornings

 
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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