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November 21, 2014 PDF Print E-mail
Written by Andrea   
Friday, 21 November 2014 00:34


Advanced

3 rounds

20 knees to elbows

20 shoulder press #25 dumbbells


Intermediate

3 rounds

15 knees to elbows

15 shoulder press #15 dumbbells


Beginner

3 rounds

10 knees to elbows

10 shoulder press #10 dumbbells

 
November 20, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 19 November 2014 21:21

 

Nancy

Advanced

4 rounds

Run 400m

15 overhead squats #65

 

Intermediate

3 rounds

Run 400m

15 overhead squats #45

 

Beginner

3 rounds

Run 200m

10 overhead squats #15-25

 
November 19, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 18 November 2014 23:43


Advanced

3 rounds

20 good mornings

20 pull ups 


Intermediate

3 rounds

15 good mornings

15 pull ups or progressions


Beginner

3 rounds

10 good mornings

10 pull up progressions


For the good mornings, use an empty bar or PVC.

 
November 17, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 16 November 2014 18:26


Advanced

3 rounds

20 toes to bar

20 hang power clean and jerk #65


Intermediate

3 rounds

15 toes to bar or knees to elbows

15 hang power clean and jerk #45


Beginner

3 rounds

10 toes to bar or knees to elbows

10 hang power clean and jerk #15-25

 
November 16, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 15 November 2014 23:17

 

Death by Push Press

 

With a continuously running clock do one push press the first minute, two push presses the second minute, three push presses the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 
November 14, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 13 November 2014 23:58


Rest Day

 
November 13, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 12 November 2014 22:48

 

Run, row or walk, or use any combination of the three, until you have gone 1600-3200m.



 
November 12, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 11 November 2014 19:46


Advanced

For 15 minutes do:

5 burpees

3 beginner rope climbs

30 double unders


Intermediate

For 15 minutes do:

5 burpees or pregnant burpees

3 beginner rope climbs

20 double or single unders


Beginner

For 10 minutes do:

5 pregnant burpees

3 beginner rope climbs

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.


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


 
November 11, 2014 PDF Print E-mail
Written by Andrea   
Monday, 10 November 2014 20:23


Advanced

3 rounds

20 shoulder press #65

20 front squat #65

20 deadlift #95


Intermediate

3 rounds

15 shoulder press #45

15 front squat #45

15 deadlift #65


Beginner

3 rounds

10 shoulder press #15-25

10 front squat #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.

 
November 10, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 09 November 2014 17:09


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