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November 21, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 20 November 2013 19:36


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.

 
November 20, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 19 November 2013 19:38


Advanced

21-15-9

Box jumps

Overhead squats #65

Pull ups


Intermediate

21-15-9

Box jumps or step ups

Overhead squats #45

Pull ups or progressions


Beginner

15-12-9

Step ups

Overhead squats #15-25

Pull up progressions

 
November 19, 2013 PDF Print E-mail
Written by Andrea   
Monday, 18 November 2013 22:56


Rest Day

 
November 18, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 17 November 2013 20:19

 

Advanced

20 step ups

20 pull ups

20 one-armed kettlebell swings 12kg

20 lunges

20 knees to elbows

20 push press #45

20 good mornings

20 wall ball #14

20 pregnant burpees

20 double or single unders

 

Intermediate

15 step ups

15 pull ups or progressions

15 one-armed kettlebell swings 8kg

15 lunges

15 knees to elbows

15 push press #25

15 good mornings

15 wall ball #10

15 pregnant burpees

15 single unders

 

Beginner

10 step ups

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 lunges

10 knees to elbows

10 push press #15

10 good mornings

10 wall ball #6

10 pregnant burpees

10 single unders

 

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.

 

Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

 
November 17, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 17 November 2013 00:00


"Baby Isabel"


Advanced

30 hang power snatches #65


Intermediate

30 hang power snatches #45


Beginner

30 hang power snatches #15-25


If your belly significantly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

Last Updated on Saturday, 15 March 2014 13:51
 
November 16, 2013 PDF Print E-mail
Written by Andrea   
Friday, 15 November 2013 21:10

 

"Baby Grace"


Advanced

30 hang power clean and anyway overhead  #65

 

Intermediate

30 hang power clean and anyway overhead  #45

 

Beginner

30 hang power clean and anyway overhead  #15-25

 

Sub dumbbells for the barbell if your belly impedes your bar path.

 
November 15, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 14 November 2013 22:20


Rest Day

 
November 14, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 13 November 2013 19:40

 

"Baby Helen"

Advanced

3 rounds

Run 400m

21 one-armed kettlebell swings  12kg

12 pullups

 

Intermediate

3 rounds

Run 400m

15 one-armed kettlebell swings  8kg

12 pull ups or progressions

 

Beginner

3 rounds

Run 200m

12 one-armed kettlebell swings  4kg

12 pull up progressions

 
November 13, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 12 November 2013 20:43

 

Advanced

21-15-9

Back squat  #65

Shoulder press  #65

Deadlift 32kg kettlebell

 

Intermediate

21-15-9

Back squat  #45

Shoulder press  #45

Deadlift  24kg kettlebell

 

Beginner

15-12-9

Back squat  #15-25

Shoulder press  #15-25

Deadlift  16kg kettlebell

 
November 12, 2013 PDF Print E-mail
Written by Andrea   
Monday, 11 November 2013 18:15


"Baby Fran"

Advanced

21-15-9

Thrusters #65

Pull ups

 

Intermediate

21-15-9

Thrusters #45

Pull ups

 

Beginner

15-12-9

Thrusters #15-25

Pull ups

 

Sub ring rows, bands or pull up progressions for pull ups as needed.

 
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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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