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June 23, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 22 June 2014 19:14


Rest Day

 
June 22, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 21 June 2014 23:06



Advanced

For 15 minutes do:

5 thrusters #65

hang power cleans #65

10 sumo deadlift high-pulls #65

 

Intermediate

For 15 minutes do:

5 thrusters #45

hang power cleans #45

10 sumo deadlift high-pulls #45

 

Beginner

For 10 minutes do:

5 thrusters #15-25

hang power cleans #15-25

10 sumo deadlift high-pulls #15-25


If your belly impedes your bar path on the cleans, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
June 21, 2014 PDF Print E-mail
Written by Andrea   
Friday, 20 June 2014 21:51


 

Advanced

4 rounds

400m run

25 squats

 

Intermediate

3 rounds

400m run

25 squats

 

Beginner

3 rounds

200m run

15 squats

 
June 20, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 19 June 2014 20:08

 

 

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.

 
June 19, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 18 June 2014 17:56


Rest Day

 
June 18, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 17 June 2014 21:39


Advanced

3 rounds

20 knees to elbows

10 clean and jerks #65


Intermediate

3 rounds

15 knees to elbows

10 clean and jerks #45


Beginner

3 rounds

10 knees to elbows

10 clean and jerks #15-25


If it is uncomfortable to do the cleans from the floor, do them from the hang position.

If your belly impedes your bar path on the cleans, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
June 17, 2014 PDF Print E-mail
Written by Andrea   
Monday, 16 June 2014 20:21


Advanced

3 rounds

500m row

20 burpees

20 double unders


Intermediate

3 rounds

500m row

15 burpees or pregnant burpees

15 double unders or single unders


Beginner

3 rounds

250m row

10 pregnant burpees

10 single unders or step ups


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.

 
June 16, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 15 June 2014 17:25


"Baby Isabel"

 

Advanced

30 hang power snatches #65

 

Intermediate

30 hang power snatches #45

 

Beginner

30 hang power snatches #15-25

 

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

 
June 15, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 14 June 2014 22:23


Rest Day

 
June 14, 2014 PDF Print E-mail
Written by Andrea   
Friday, 13 June 2014 19:17

 

Advanced

3 rounds

20 medicine ball cleans #14

600m run

 

Intermediate

3 rounds

15 medicine ball cleans #10

400m run

 

Beginner

3 rounds

10 medicine ball cleans #6

200m run

 

If your belly impedes your bar path, substitute dumbbells for the medicine ball.

 

Last Updated on Friday, 13 June 2014 19:28
 
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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