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March 7, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 06 March 2014 20:33


Rest Day

or

14.2

Advanced

2 rounds

10 overhead squats #65

10 pull ups

Rest 1 minute

2 rounds

10 overhead squats #65

10 pull ups 

Rest 1 minute

2 rounds

10 overhead squats #65

10 pull ups


Intermediate

2 rounds

8 overhead squats #45

8 pull ups or progressions

Rest 1 minute

2 rounds

8 overhead squats #45

8 pull ups or progressions

Rest 1 minute

2 rounds

8 overhead squats #45

8 pull ups or progressions


Beginner

2 rounds

6 overhead squats #15-25

6 pull up progressions

Rest 1 minute

2 rounds

6 overhead squats #15-25

6 pull up progressions

Rest 1 minute

2 rounds

6 overhead squats #15-25

6 pull up progressions




 
March 6, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 05 March 2014 20:30


Advanced

4 rounds

400m run

15 burpees


Intermediate

3 rounds

400m run

15 burpees or pregnant burpees


Beginner

3 rounds

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.

 
March 5, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 04 March 2014 20:53


Advanced

3 rounds

5 beginner rope climbs

10 dips

20 squats


Intermediate

3 rounds

5 beginner rope climbs

10 dips

15 squats


Beginner

3 rounds

5 beginner rope climbs

10 dips

10 squats


Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.


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



 
March 4, 2014 PDF Print E-mail
Written by Andrea   
Monday, 03 March 2014 23:05


Advanced

3 rounds

1000m row

20 good mornings

20 knees to elbows


Intermediate

3 rounds

750m row

15 good mornings

15 knees to elbows


Beginner

3 rounds

500m row

10 good mornings

10 knees to elbows


 
March 3, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 02 March 2014 19:21


Rest Day

 
March 2, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 01 March 2014 19:45

 

"Baby Diane"

Advanced

21-15-9

Kettlebell deadlifts 32kg

Push ups

 

Intermediate

21-15-9

Kettlebell deadlifts 24kg

Push ups

 

Beginner

15-12-9

Kettlebell deadlifts 16kg

Push ups

 
March 1, 2014 PDF Print E-mail
Written by Andrea   
Friday, 28 February 2014 17:54


"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.

 
February 28, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 27 February 2014 19:53

 

14.1

Advanced

For 10 minutes do:

30 double unders

15 hang power snatch #55

 

Intermediate

For 10 minutes do:

30 single unders

15 hang power snatch #35

 

Beginner

For 10 minutes do:

15 step ups

10 hang power snatch #15

 

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

 

Last Updated on Thursday, 27 February 2014 20:03
 
February 27, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 26 February 2014 18:44


Rest Day

 
February 26, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 25 February 2014 20:19


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

 
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Page 18 of 128
 

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