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July 8, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 07 July 2012 18:24



Advanced

8 rounds

400m run or 500m row

Rest as needed between rounds


Intermediate

6 rounds

400m run or 500m row

Rest as needed between rounds


Beginner

4 rounds

400m run or 500m row

Rest as needed between rounds

 
July 7, 2012 PDF Print E-mail
Written by Andrea   
Friday, 06 July 2012 16:12



Dzendereni, Kenya.


Rest Day

 
July 6, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 05 July 2012 17:27



Advanced

5 rounds

12 wall ball #14

12 toes to bar


Intermediate

4 rounds

12 wall ball #10

12 toes to bar


Beginner

3 rounds

12 wall ball #6

12 toes to bar


If you cannot touch your toes to the bar, attempt to get them as close as possible, or sub knees to elbows or knee ups.

 
July 5, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 04 July 2012 16:44



"Baby Nancy"
Advanced
4 rounds
Run 400m
15 overhead squats #65
Intermediate
3 rounds
Run 400m or row 500m
15 overhead squats #45
Beginner
3 rounds
Run 200m or row 250m
10 overhead squats #15-25

"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #65


Intermediate

3 rounds

Run 400m or row 500m

15 overhead squats #45


Beginner

3 rounds

Run 200m or row 250m

10 overhead squats #15-25

 
July 4, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 03 July 2012 19:08



"Baby Tumilson"

Advanced

6 rounds

200m run

11 dumbbell burpee deadlifts #25 DB's


Intermediate

5 rounds

200m run

11 dumbbell burpee deadlifts #15 DB's


Beginner

4 rounds

200m run

11 dumbbell burpee deadlifts #10 DB's


Dumbbell burpee deadlift: Stand with dumbbells on ground outside of feet. Squat down, place hands on ground, jump back to plank, do a push up, jump back to squat, stand with dumbbells.


If doing pregnant burpees, squat down and stand up with dumbbells then squat back down and put them on the ground. Stand and do your push up against the elevated surface of your choice. 

 
July 3, 2012 PDF Print E-mail
Written by Andrea   
Monday, 02 July 2012 19:33



CrossFit Kids supports Infant Swimming Resource.


Rest Day

 
July 2, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 01 July 2012 17:38



Advanced

25 burpees

25 knees to elbows

25 one-armed kettlebell swings 12kg

25 pull ups

25 dumbbell shoulder press #25 DB's


Intermediate

20 burpees or pregnant burpees

20 knees to elbows

20 one-armed kettlebell swings 8kg

20 pull ups or progressions

20 dumbbell shoulder press #15 DB's


Beginner

15 pregnant burpees

15 knees to elbows

15 one-armed kettlebell swings 4kg

15 pull up progressions

15 dumbbell shoulder press #10 DB's


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.

 
July 1, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 30 June 2012 20:29



"Baby Nasty Girls"

Advanced

3 rounds

20 squats

15 pull ups

15 dips

10 hang power clean #65


Intermediate

3 rounds

15 squats

12 pull ups or progressions

12 dips

10 hang power clean #45


Beginner

3 rounds

10 squats

9 pull up progressions

9 dips

10 hang power clean #15-25

 
June 30, 2012 PDF Print E-mail
Written by Andrea   
Friday, 29 June 2012 16:22



Advanced

5 rounds

10 good mornings

10 box jumps or step ups

10 burpees


Intermediate

4 rounds

10 good mornings

10 box jumps or step ups

10 burpees or pregnant burpees


Beginner

3 rounds

10 good mornings

10 step ups

10 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.

 
June 29, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 28 June 2012 16:57



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