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February 20, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 19 February 2014 20:54


Advanced

3 rounds

20 push ups

20 squats

20 pull ups


Intermediate

3 rounds

15 push ups

15 squats

15 pull ups


Beginner

3 rounds

10 push ups

10 squats

10 pull ups

 
February 19, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 18 February 2014 19:37


Rest Day

 
February 18, 2014 PDF Print E-mail
Written by Andrea   
Monday, 17 February 2014 19:49


Advanced

21-15-9

Box jumps

Hang power clean #65

 

Intermediate

21-15-9

Box jumps or step ups

Hang power clean #45

 

Beginner

15-12-9

Step ups

Hang power clean #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.

 
February 17, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 16 February 2014 20:59


Advanced

21-15-9

Double unders

Thrusters #65


Intermediate

21-15-9

Single unders or step ups

Thrusters #45


Beginner

15-12-9

Step ups

Thrusters #15-25


 
February 16, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 15 February 2014 23:56

 

Advanced

3 rounds

500m row

20 deadlifts #95

 

Intermediate

3 rounds

500m row

15 deadlifts #65

 

Beginner

3 rounds

250m row

10 deadlifts #35

 

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

Last Updated on Wednesday, 02 April 2014 18:37
 
February 15, 2014 PDF Print E-mail
Written by Andrea   
Friday, 14 February 2014 22:33


Rest Day

 
February 14, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 13 February 2014 22:03


Advanced

3 rounds

500m row

20 front squats #65

20 push press #65

20 hang power cleans #65


Intermediate

3 rounds

500m row

15 front squats #45

15 push press #45

15 hang power cleans #45


Beginner

3 rounds

250m row

10 front squats #15-25

10 push press #15-25

10 hang power cleans #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.

 
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

 
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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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