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January 20, 2015 PDF Print E-mail
Written by Andrea   
Monday, 19 January 2015 22:08


Isabel

 

Advanced

30 hang power snatches #65

 

Intermediate

30 hang power snatches #45

 

Beginner

30 hang power snatches #15-25

 

If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
January 19, 2015 PDF Print E-mail
Written by Andrea   
Monday, 19 January 2015 00:16

 

Advanced

3 rounds

500m row

20 burpees

20 thrusters #65

 

Intermediate

3 rounds

500m row

15 burpees or pregnant burpees

15 thrusters #45

 

Beginner

3 rounds

250m row

10 pregnant burpees

10 thrusters #15-25

 

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.

Last Updated on Monday, 19 January 2015 00:22
 
January 18, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 17 January 2015 20:49

 

 

Advanced

30 Pull ups

30 Dips

 

Intermediate

30 Pull ups or progressions

30 Dips

 

Beginner

30 Pull up progressions

30 Dips


Do strict pull ups if you are able, using bands if necessary.

Use bands for the dips as needed, or scale to jump to support.


 
January 17, 2015 PDF Print E-mail
Written by Andrea   
Friday, 16 January 2015 23:23


Rest Day

 
January 16, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 15 January 2015 21:38

 

Advanced

21-15-9

Deadlifts #95

Knees to elbows

 

Intermediate

21-15-9

Deadlifts #65

Knees to elbows

 

Beginner

15-12-9

Deadlifts #35

Knees to elbows

 

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

Last Updated on Thursday, 15 January 2015 21:44
 
January 15, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 14 January 2015 20:49

 

Death by Front Squat

 

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

 
January 14, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 13 January 2015 20:54


Advanced

3 rounds

20 dumbbell shoulder press #25

30 double unders

20 walking lunges

 

Intermediate

3 rounds

15 dumbbell shoulder press #15

20 double or single unders

15 walking lunges

 

Beginner

3 rounds

10 dumbbell shoulder press #10

10 single unders or step ups

10 walking lunges

 
January 13, 2015 PDF Print E-mail
Written by Andrea   
Monday, 12 January 2015 19:33


Rest Day

 
January 12, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 11 January 2015 22:26


Advanced

75 hang power snatch #65


Intermediate

60 hang power snatch #45


Beginner

45 hang power snatch #15-25


If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
January 11, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 10 January 2015 18:47


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.

 
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