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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.

 
November 11, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 10 November 2013 19:01


Rest Day

 
November 10, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 09 November 2013 20:13


Advanced

21-15-9

Kettlebell deadlifts 32kg

Overhead squats #65

 

Intermediate

21-15-9

Kettlebell deadlifts 24kg

Overhead squats #45

 

Beginner

15-12-9

Kettlebell deadlifts 16kg

Overhead squats #15-25

 
November 9, 2013 PDF Print E-mail
Written by Andrea   
Friday, 08 November 2013 17:45

 

 

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 8, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 07 November 2013 19:54


Advanced

3 rounds

10 overhead squats #65

30 double unders

 

Intermediate

3 rounds

10 overhead squats #45

20 single unders or step ups

 

Beginner

3 rounds

10 overhead squats #15-25

15 step ups

 
November 7, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 06 November 2013 18:39


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