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April 12, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 11 April 2012 18:47



Advanced

21-15-9

Push ups

Squats


Intermediate

21-15-9

Push ups or progressions

Squats


Beginner

15-12-9

Push ups or progressions

Squats


 
April 11, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 10 April 2012 16:15



Advanced

800m run

6 rounds

10 pull ups

10 dips

800m run


Intermediate

800m run

5 rounds

10 pull ups or progressions

10 dips

800m run


Beginner

400m run

4 rounds

10 pull up progressions

10 dips

400m run


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

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


Do the run, then the couplet, then the second run.

 
April 10, 2012 PDF Print E-mail
Written by Andrea   
Monday, 09 April 2012 16:37



Rest Day

 
April 9, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 08 April 2012 19:20

 

Skill Day
Today, practice clean and jerks. Split jerk or push jerk, your choice. Pick a weight from #15 to #75. Start from the hang position.
For a demo of the push jerk, go here. http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv

 

Skill Day

Today, practice clean and jerks. Split jerk or push jerk, your choice. Pick a weight from #15 to #75. Start from the hang position.

 

For a demo of the push jerk, go here.

 

Last Updated on Sunday, 08 April 2012 19:24
 
April 8, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 07 April 2012 17:55



Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.


 
April 7, 2012 PDF Print E-mail
Written by Andrea   
Friday, 06 April 2012 19:36



"Baby Pheezy"

Advanced

3 rounds

10 front squats #65

10 pull ups

10 kettlebell deadlifts 32kg

10 toes to bar

10 push jerks #65

10 push ups


Intermediate

3 rounds

7 front squats #45

7 pull ups or progressions

7 kettlebell deadlifts 24kg

7 toes to bar or knees to elbows

7 push jerks #45

7 push ups


Beginner

3 rounds

5 front squats #25

5 pull up progressions

5 kettlebell deadlifts 16kg

5 knees to elbows or knee ups

5 push jerks #25

5 push ups

 
April 6, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 05 April 2012 19:39



Rest Day


Coach Glassman visits Kenya. 

 
April 5, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 04 April 2012 19:26



Advanced

800m run

5 rounds

10 knees to elbows

10 good mornings

800m run


Intermediate

800m run

4 rounds

10 knees to elbows

10 good mornings

800m run


Beginner

400m run

3 rounds

10 knees to elbows

10 good mornings

400m run

 
April 4, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 03 April 2012 16:12

"Baby Grace"
Advanced
30 hang power clean and anyway overhead  #65
Intermediate
30 hang power clean and anyway overhead  #45
Beginner
30 hang power clean and anyway overhead  #15-25
Sub dumbbells for the barbell if needed.



"Baby Grace"


Advanced

30 hang power clean and anyway overhead  #65


Intermediate

30 hang power clean and anyway overhead  #45


Beginner

30 hang power clean and anyway overhead  #15-25


Sub dumbbells for the barbell if needed. 

 
April 3, 2012 PDF Print E-mail
Written by Andrea   
Monday, 02 April 2012 16:14



Advanced
5 rounds
15 overhead walking lunges with #45 barbell or plate
15 burpees or pregnant burpees
Intermediate
4 rounds
12 overhead walking lunges with #25 barbell or plate
12 burpees or pregnant burpees
Beginner
3 rounds
9 overhead walking lunges with #10 barbell or plate
9 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.

Advanced

5 rounds

12 overhead walking lunges with #45 barbell or plate

12 burpees or pregnant burpees

 

Intermediate

4 rounds

12 overhead walking lunges with #25 barbell or plate

12 burpees or pregnant burpees

 

Beginner

3 rounds

12 overhead walking lunges with #10 barbell or plate

12 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.

 
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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