Home
Welcome to CrossFit Mom
December 22, 2012 PDF Print E-mail
Written by Andrea   
Friday, 21 December 2012 21:44



Rest Day

 
December 21, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 20 December 2012 19:56



Advanced

3 rounds

200m run

7 dumbbell push press #30 DB's

14 ring rows


Intermediate

3 rounds

200m run

7 dumbbell push press #20 DB's

14 ring rows


Beginner

3 rounds

200m run

7 dumbbell push press #10 DB's

10 ring rows

 
December 20, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 19 December 2012 20:53



Advanced

For 20 minutes do:

5 pull ups

10 wall ball #14

15 one-armed kettlebell swings 12kg


Intermediate

For 20 minutes do:

5 pull ups or progressions

10 wall ball #10

15 one-armed kettlebell swings 8kg


Beginner

For 15 minutes do:

5 pull up progressions

10 wall ball #6

15 one-armed kettlebell swings 4kg

 
December 19, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 18 December 2012 20:03



Death by Back Squat
With a continuously running clock do one back squat the first minute, two back squats the second minute, three back squats 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

Death by Back Squat


With a continuously running clock do one back squat the first minute, two back squats the second minute, three back squats 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

 
December 18, 2012 PDF Print E-mail
Written by Andrea   
Monday, 17 December 2012 19:31



Rest Day

 
December 17, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 16 December 2012 18:11



Advanced

5 rounds

5 backsquats #65

10 knees to elbows


Intermediate

4 rounds

5 backsquats #45

10 knees to elbows


Beginner

3 rounds

5 backsquats #15-25

10 knees to elbows

 
December 16, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 15 December 2012 19:41



"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Knees to elbows
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Don't worry about the number of reps, just do the work at a comfortable pace for 20 seconds.
Intermediate- 6 intervals.
Beginner- 4 intervals.

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Knees to elbows


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Don't worry about the number of reps, just do the work at a comfortable pace for 20 seconds.


Intermediate- 6 intervals.

Beginner- 4 intervals.

 
December 15, 2012 PDF Print E-mail
Written by Andrea   
Friday, 14 December 2012 19:32



Advanced

For 12 minutes do:

15 kettlebell deadlifts 32kg

15 push ups

15 box jumps


Intermediate

For 12 minutes do:

15 kettlebell deadlifts 24kg

15 push ups

15 box jumps or step ups


Beginner

For 10 minutes do:

10 kettlebell deadlifts 16kg

10 push ups

10 step ups

 
December 14, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 13 December 2012 19:37



Rest Day

 
December 13, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 12 December 2012 20:17



Advanced

7 medicine ball cleans #14

5 beginner rope climbs

7 medicine ball cleans #14

5 beginner rope climbs

7 medicine ball cleans #14

5 beginner rope climbs


Intermediate

5 medicine ball cleans #10

4 beginner rope climbs

5 medicine ball cleans #10

4 beginner rope climbs

5 medicine ball cleans #10

4 beginner rope climbs


Beginner

5 medicine ball cleans #6

3 beginner rope climbs

5 medicine ball cleans #6

3 beginner rope climbs

5 medicine ball cleans #6

3 beginner rope climbs

 
More Articles...
«StartPrev81828384858687888990NextEnd»

Page 85 of 151