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October 5, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 04 October 2014 22:03


Rest Day

 
October 4, 2014 PDF Print E-mail
Written by Andrea   
Friday, 03 October 2014 19:03


Advanced

3 rounds

20 knees to elbows

20 deadlift #95

20 shoulder press #25 dumbbells


Intermediate

3 rounds

15 knees to elbows

15 deadlift #65

15 shoulder press #15 dumbbells


Beginner

3 rounds

10 knees to elbows

10 deadlift #35

10 shoulder press #10 dumbbells


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


 

 
October 3, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 02 October 2014 23:20

 

Advanced

3 rounds

400m run

20 dumbbell hang power clean thrusters #30

 

Intermediate

3 rounds

400m run

15 dumbbell hang power clean thrusters #20

 

Beginner

3 rounds

200m run

10 dumbbell hang power clean thrusters #10

Last Updated on Friday, 03 October 2014 19:09
 
October 2, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 01 October 2014 19:49


Advanced

10 rounds

Row 250m

Rest as needed between rounds


Intermediate

8 rounds

Row 250m

Rest as needed between rounds


Beginner

6 rounds

Row 250m 

Rest as needed between rounds

 
October 1, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 30 September 2014 23:13


Rest Day

 
September 30, 2014 PDF Print E-mail
Written by Andrea   
Monday, 29 September 2014 19:41


Advanced

3 rounds

Run 400m 

20 power cleans #65


Intermediate

3 rounds

Run 400m

15 power cleans #45


Beginner

3 rounds

Run 200m

10 power cleans #15-25

 
September 29, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 28 September 2014 21:19


Advanced

7 rounds

7 dumbbell thrusters #30

3 beginner rope climbs


Intermediate

6 rounds

7 dumbbell thrusters #20

3 beginner rope climbs


Beginner

5 rounds

7 dumbbell thrusters #10

3 beginner rope climbs


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

 
September 28, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 27 September 2014 21:02


Advanced

3 rounds

800m run

25 burpees


Intermediate

3 rounds

400m run

20 burpees or pregnant burpees


Beginner

3 rounds

200m run

15 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.


 
September 27, 2014 PDF Print E-mail
Written by Andrea   
Friday, 26 September 2014 22:32


Rest Day

 
September 26, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 25 September 2014 22:00


Advanced

3 rounds

400m run

21 hang power snatch #65

12 pull ups


Intermediate

3 rounds

400m run

15 hang power snatch #45

12 pull ups or progressions


Beginner

3 rounds

200m run

9 hang power snatch #15-25

12 pull up progressions


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.

Personalized Programming