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March 18, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 17 March 2012 20:10



Advanced

3 rounds

500m row

20 knees to elbows

4 beginner rope climbs


Intermediate

3 rounds

500m row

15 knees to elbows or knee ups

4 beginner rope climbs


Beginner

3 rounds

250m row

10 knee ups

2 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.

 
March 17, 2012 PDF Print E-mail
Written by Andrea   
Friday, 16 March 2012 20:37



Rest Day

 
March 16, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 15 March 2012 16:53



Advanced

5 rounds

10 shoulder press  #75

10 pull ups

 

Intermediate

4 rounds

10 shoulder press  #45

10 pull ups or progressions

 

Beginner

3 rounds

10 shoulder press  #25

10 pull up progressions

 
March 15, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 14 March 2012 19:17



12.4

Advanced

45 wall ball #14

45 step ups

45 pull ups

45 dips


Intermediate

35 wall ball #10

35 step ups

35 pull ups or progressions

35 dips


Beginner

25 wall ball #6

25 step ups

25 pull up progressions

25 dips


Dips can be done on the rings, parallel bars or bench.

 
March 14, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 13 March 2012 20:01



"Baby Jerry"

Advanced

Run/walk 1 mile

Row 1500m

Run/walk 1 mile

 

Intermediate

Run/walk 1200m

Row 1000m

Run/walk 1200m

 

Beginner

Run/walk 800m

Row 750m

Run/walk 800m

 
March 13, 2012 PDF Print E-mail
Written by Andrea   
Monday, 12 March 2012 17:40



Rest Day

 
March 12, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 11 March 2012 22:03



"Baby J.T."

 

Advanced

21-15-9

Shoulder press  #65

Dips

Push ups

 

Intermediate

21-15-9

Shoulder press  #45

Dips

Push ups

 

Beginner

15-12-9

Shoulder press  #25

Dips

Push ups

 

Dips can be done on the rings, parallel bars or a bench.

 
March 11, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 10 March 2012 18:08



"Baby Michael"

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows

Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows or knee ups

Beginner

3 rounds

200m run

10 good mornings

10 knees to elbows or knee ups

 

Sub rowing for the run if needed.

 
March 10, 2012 PDF Print E-mail
Written by Andrea   
Friday, 09 March 2012 18:19



"Baby DT"

 

Advanced

4 rounds

12 kettlebell deadlifts  #32kg

9 hang power cleans  #65

6 push jerks  #65

 

Intermediate

4 rounds

12 kettlebell deadlifts  #24kg

9 hang power cleans  #45

6 push jerks  #45

 

Beginner

3 rounds

12 kettlebell deadlifts  #16kg

9 hang power cleans  #15-25

6 push jerks  #15-25

 
March 9, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 08 March 2012 18:54



Rest Day

 
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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