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February 13, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 12 February 2014 21:00


Advanced

21-15-9

Back squat  #65

Shoulder press  #65

Deadlift 32kg kettlebell

 

Intermediate

21-15-9

Back squat  #45

Shoulder press  #45

Deadlift  24kg kettlebell

 

Beginner

15-12-9

Back squat  #15-25

Shoulder press  #15-25

Deadlift  16kg kettlebell

 
February 12, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 11 February 2014 20:01


"Jake"

Advanced
250m row
20 squats
250m row
20 push ups
250m row
20 pull ups
250m row
20 knees to elbows

Intermediate
250m row
15 squats
250m row
15 push ups
250m row
15 pull ups
250m row
15 knees to elbows

Beginner
250m row
10 squats
250m row
10 push ups
250m row
10 pull ups
250m row
10 knees to elbows

 
February 11, 2014 PDF Print E-mail
Written by Andrea   
Monday, 10 February 2014 22:09


Rest Day

 
February 10, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 09 February 2014 19:37


Advanced

3 rounds

20 push press #65

20 pull ups

20 knees to elbows

 

Intermediate

3 rounds

15 push press #45

15 pull ups or progressions

15 knees to elbows

 

Beginner

3 rounds

10 push press #15-25

10 pull up progressions

10 knees to elbows

 
February 9, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 08 February 2014 20:57


Advanced

3 rounds

20 hang power clean #65

20 burpees

20 knees to elbows

 

Intermediate

3 rounds

15 hang power clean #45

15 burpees or pregnant burpees

15 knees to elbows

 

Beginner

3 rounds

10 hang power clean #15-25

10 pregnant burpees

10 knees to elbows


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.


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

 
February 8, 2014 PDF Print E-mail
Written by Andrea   
Friday, 07 February 2014 20:03


Advanced

3 rounds

20 one-armed dumbbell snatch #30

20 pull ups

20 knees to elbows


Intermediate

3 rounds

15 one-armed dumbbell snatch #20

15 pull ups or progressions

15 knees to elbows


Beginner

3 rounds

10 one-armed dumbbell snatch #10

10 pull up progressions

10 knees to elbows

 
February 7, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 06 February 2014 21:33


Rest Day

 
February 6, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 05 February 2014 19:10


Advanced

21-15-9

Hang power clean #65

Dips

 

Intermediate

21-15-9

Hang power clean #45

Dips

 

Beginner

15-12-9

Hang power clean #15-25

Dips

 

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


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

 
February 5, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 04 February 2014 20:47


Advanced

30-20-10

Burpees

Knees to elbows


Intermediate

20-15-10

Burpees or pregnant burpees

Knees to elbows


Beginner

15-10-5

Pregnant burpees

Knees to elbows


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.

 
February 4, 2014 PDF Print E-mail
Written by Andrea   
Monday, 03 February 2014 19:55


Advanced

21-15-9

Hang power clean #65

Pull ups


Intermediate

21-15-9

Hang power clean #45

Pull ups or progressions


Beginner

15-12-9

Hang power clean #15-25

Pull up progressions


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

 
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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