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June 30, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 29 June 2014 18:55



"Baby Isabel" 

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #25


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

 
June 29, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 28 June 2014 16:32


Swim 600-1,000 meters.

 
June 28, 2014 PDF Print E-mail
Written by Andrea   
Friday, 27 June 2014 20:36


Advanced

5 rounds

12 front squats #65

3 beginner rope climbs

200m run


Intermediate

4 rounds

12 front squats #45

3 beginner rope climbs

200m run


Beginner

3 rounds

12 front squats #15-25

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.

 
June 27, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 26 June 2014 20:19


Rest Day

 
June 25, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 24 June 2014 18:30


Advanced

3 rounds

20 back squat #65

20 push press #65

20 deadlift #95


Intermediate

3 rounds

15 back squat #45

15 push press #45

15 deadlift #65


Beginner

3 rounds

10 back squat #15-25

10 push press #15-25

10 deadlift #35


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




 
June 24, 2014 PDF Print E-mail
Written by Andrea   
Monday, 23 June 2014 20:03


Advanced

3 rounds

20 squats

20 good mornings

20 push ups


Intermediate

3 rounds 

15 squats

15 good mornings

15 push ups


Beginner

3 rounds

10 squats

10 good mornings

10 push ups

 
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.

 
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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