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May 6, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 05 May 2012 23:18



"Linus"
Advanced
5 rounds
300m row
9 bear complex #45
Intermediate
4 rounds
300m row
9 bear complex #35
Beginner
3 rounds
300m row
9 bear complex #25
Bear complex:
Clean (use hang power clean), front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.

"Linus"

Advanced

5 rounds

300m row

9 bear complex #45


Intermediate

4 rounds

300m row

9 bear complex #35


Beginner

3 rounds

300m row

9 bear complex #25

 

Bear complex:

Clean (use hang power clean), front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.

 
May 5, 2012 PDF Print E-mail
Written by Andrea   
Friday, 04 May 2012 16:52



2102 CrossFit Games Regional:  Individual Event 3

Advanced

4 rounds

10 dumbbell power snatch #30

200m run


Intermediate

4 rounds

10 dumbbell power snatch #20

200m run


Beginner

4 rounds

10 dumbbell power snatch #10

200m run

 
May 4, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 03 May 2012 17:27



Rest Day

 
May 3, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 02 May 2012 20:13



"Nehla"
Advanced
21-15-9
Box jumps or step ups
Kettlebell deadlifts #70-100
Pull ups
Intermediate
21-15-9
Box jumps or step ups
Kettlebell deadlifts #50-70
Pull ups or progressions
Beginner
15-12-9
Step ups
Kettlebell deadlifts #30-50
Pull ups or progressions

"Nehla"

Advanced

21-15-9

Box jumps 

Kettlebell deadlifts #70-100

Pull ups


Intermediate

21-15-9

Box jumps or step ups

Kettlebell deadlifts #50-70

Pull ups or progressions


Beginner

15-12-9

Step ups

Kettlebell deadlifts #30-50

Pull up progressions

 
May 2, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 01 May 2012 18:27



"Baby, The Chief"

Advanced

For 3 minutes do:

3 hang power cleans #65

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 4 cycles.


Intermediate

For 3 minutes do:
3 hang power cleans #65
6 push ups
9 squats
Rest 2 minutes. Repeat for a total of 4 cycles.

For 3 minutes do:

3 hang power cleans #45

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 3 cycles.


Beginner

For 3 minutes do:

3 hang power cleans #15-25

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 3 cycles.


 
May 1, 2012 PDF Print E-mail
Written by Andrea   
Monday, 30 April 2012 18:22

Skill Day
Today, pick a weight, from PVC to #65, and practice:
Shoulder press
Push press
Push jerk
Split jerk



Skill Day

Today, pick a weight, from PVC to #65, and practice:

Shoulder press

Push press

Push jerk

Split jerk

 
April 30, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 29 April 2012 16:48



Rest Day

 
April 29, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 28 April 2012 22:12



"Baby Manion"

Advanced

4 rounds

400m run

15 backsquats  #65


Intermediate

3 rounds

400m run

15 backsquats  #45


Beginner

3 rounds

200m run

10 backsquats  #15-25


"Baby Manion"
Advanced
4 rounds
400m run
15 backsquats  #65
Intermediate
3 rounds
400m run
15 backsquats  #45
Beginner
3 rounds
200m run
10 backsquats  #15-

 
April 28, 2012 PDF Print E-mail
Written by Andrea   
Friday, 27 April 2012 17:50
2012 CrossFit Games Regional: Individual Event 2

Advanced
2000m row
50 squats
30 hang power clean #65
Intermediate
1500m row
40 squats
25 hang power clean #45
Beginner
1000m row
30 squats
20 hang power clean #15-25
Last Updated on Friday, 27 April 2012 22:26
 
April 27, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 26 April 2012 17:39



"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts 32kg
Push ups
Intermediate
21-15-9
Kettlebell deadlifts 24kg
Push ups
Beginner
15-12-9
Kettlebell deadlifts 16kg
Push ups

"Baby Diane"

Advanced

21-15-9

Kettlebell deadlifts 32kg

Push ups

 

Intermediate

21-15-9

Kettlebell deadlifts 24kg

Push ups

 

Beginner

15-12-9

Kettlebell deadlifts 16kg

Push ups

 
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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