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May 21, 2011 PDF Print E-mail
Written by Andrea   
Friday, 20 May 2011 16:11


Advanced

Run 1600m or row 2000m


Intermediate

Run 1200m or row 1500m


Beginner

Run/walk 800m or row 1000m

 
May 20, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 19 May 2011 19:04



"Baby Wilmot"


Advanced

6 rounds

9 squats

9 dips


Intermediate

6 rounds

7 squats

7 dips


Beginner

6 rounds

5 squats

5 dips


For the dips, use rings, bars, bench or band assisted.

 
May 19, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 18 May 2011 18:52



Death By Pull up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.

 
May 18, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 17 May 2011 20:13


Rest Day

 
May 17, 2011 PDF Print E-mail
Written by Andrea   
Monday, 16 May 2011 19:14


Advanced

3 rounds

15 thrusters  #45

15 push ups


Intermediate

3 rounds

15 thrusters  #25

15 push ups or progressions


Beginner

3 rounds

12 thrusters  #15

12 push up progressions

 
May 16, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 15 May 2011 19:54



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  #25


Last Updated on Sunday, 22 May 2011 15:43
 
May 15, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 14 May 2011 22:30



Advanced

3 rounds

20 front squats  #65

20 push press  #65

20 knees to elbows


Intermediate

3 rounds

15 front squats  #45

15 push press  #45

15 knees to elbows or knee ups


Beginner

3 rounds

10 front squats  #25

10 push press  #25

10 knee ups

 
May 14, 2011 PDF Print E-mail
Written by Andrea   
Friday, 13 May 2011 20:12


Rest Day

 
May 13, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 12 May 2011 19:48

"Jennifer"

Advanced

3 rounds

500m row

20 back squats #65

20 knees to elbows

 

Intermediate

3 rounds

500m row

15 back squats #45

15 knees to elbows

 

Beginner

3 rounds

250m row

10 back squats #25

10 knees to elbows

 
May 12, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 11 May 2011 20:12



Advanced

For 15 minutes do:

400m run

21 pull ups

21 dips


Intermediate

For 15 minutes do:

400m run/walk

15 pull ups

15 dips


Beginner

For 10 minutes do:

200m run/walk

9 pull ups

9 dips


Dips can be done on the rings, parallel bars or a bench.



 
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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.

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