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August 9, 2014 PDF Print E-mail
Written by Andrea   
Friday, 08 August 2014 19:09


Advanced

3 rounds

20 walking lunges

20 knees to elbows

20 good mornings


Intermediate

3 rounds

15 walking lunges

15 knees to elbows

15 good mornings


Beginner

3 rounds

10 walking lunges

10 knees to elbows

10 good mornings


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

 
August 8, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 07 August 2014 18:30


4 rounds

500m row


Rest 3-5 minutes between rounds.

 
August 7, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 06 August 2014 20:11


Advanced

3 rounds

20 dumbbell shoulder press #30

20 pull ups

20 dips


Intermediate

3 rounds

15 dumbbell shoulder press #20

15 pull ups or progressions

15 dips


Beginner

3 rounds

10 dumbbell shoulder press #10

10 pull up progressions

10 dips


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

 
August 6, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 05 August 2014 19:31


Rest Day

 
August 5, 2014 PDF Print E-mail
Written by Andrea   
Monday, 04 August 2014 20:40


Advanced

3 rounds

20 deadlifts #95

400m run

20 burpees


Intermediate

3 rounds

15 deadlifts #65

400m run

15 burpees or pregnant burpees


Beginner

3 rounds

10 deadlifts #35

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.

 
August 4, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 03 August 2014 19:33


Advanced

3 rounds

500m row

20 squats

20 good mornings


Intermediate

3 rounds

500m row

15 squats

15 good mornings


Beginner

3 rounds

250m row

10 squats

10 good mornings

 
August 3, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 02 August 2014 19:02


Advanced

For 15 minutes do:

10 dumbbell thrusters #30

25 double unders


Intermediate

For 15 minutes do:

10 dumbbell thrusters #20

25 double or single unders


Beginner

For 12 minutes do:

10 dumbbell thrusters #10

20 single unders

 
August 2, 2014 PDF Print E-mail
Written by Andrea   
Friday, 01 August 2014 19:41

Photo courtesy of crossfit.com


Rest Day

 
August 1, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 31 July 2014 19:08


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

 
July 31, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 30 July 2014 18:54


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.

 
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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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