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May 7, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 06 May 2014 19:53


Advanced

3 rounds

20 pull ups

15 overhead squats #65


Intermediate

3 rounds

15 pull ups or progressions

12 overhead squats #45


Beginner

3 rounds

10 pull up progressions

9 overhead squats #15-25

Last Updated on Tuesday, 06 May 2014 20:09
 
May 6, 2014 PDF Print E-mail
Written by Andrea   
Monday, 05 May 2014 19:17


Rest Day

 
May 5, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 04 May 2014 18:57


Advanced

40 calorie row

20 box jumps

20 deadlifts #65

20 wall ball #14

20 dips

20 wall ball #14

20 deadlifts #65

20 box jumps

40 calorie row


Intermediate

30 calorie row

15 box jumps or step ups

15 deadlifts #45

15 wall ball #10

15 dips

15 wall ball #10

15 deadlifts #45

15 box jumps or step ups

30 calorie row


Beginner

20 calorie row

10 step ups

10 deadlifts #25

10 wall ball #6

10 dips

10 wall ball #6

10 deadlifts #25

10 step ups

20 calorie row


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




 
May 4, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 03 May 2014 20:30


Advanced

10 rounds

3 beginner rope climbs

200m run


Intermediate

7 rounds

3 beginner rope climbs

200m run


Beginner

4 rounds

3 beginner rope climbs

200m run


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


 
May 3, 2014 PDF Print E-mail
Written by Andrea   
Friday, 02 May 2014 18:43


Advanced
21-15-9
Dumbbell shoulder press #25
Front squats #65
Burpees

Intermediate
21-15-9
Dumbbell shoulder press #15
Front squats #45
Burpees or pregnant burpees

Beginner
15-12-9
Dumbbell shoulder press #10
Front squats #15-25
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.
 
May 2, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 01 May 2014 16:29


Rest Day

 
May 1, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 30 April 2014 20:09


Advanced

3 rounds

20 squats

10 pull ups

10 dips

20 hang power cleans #65


Intermediate

3 rounds

15 squats

7 pull ups or progressions

7 dips

15 hang power cleans #45


Beginner

3 rounds

10 squats

5 pull up progressions

5 dips

10 hang power cleans #15-25


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

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

 
April 30, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 29 April 2014 19:12


Advanced

21-15-9

Hang power snatch into overhead squat #65

Push ups


Intermediate

21-15-9

Hang power snatch into overhead squat #45

Push ups


Beginner

15-12-9

Hang power snatch into overhead squat #15-25

Push ups



 
April 29, 2014 PDF Print E-mail
Written by Andrea   
Monday, 28 April 2014 18:05


Advanced

20 deadlifts #65

20 lunges

20 back squats #65

20 toes to bar

20 hang power cleans #65

20 box jumps

20 thrusters #65

20 double unders


Intermediate

15 deadlifts #45

15 lunges

15 back squats #45

15 toes to bar

15 hang power cleans #45

15 box jumps or step ups

15 thrusters #45

15 double or single unders


Beginner

10 deadlifts #15-25

10 lunges

10 back squats #15-25

10 toes to bar

10 hang power cleans #15-25

10 step ups

10 thrusters #15-25

10 single unders


If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.


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

 
April 28, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 27 April 2014 21:33


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.

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