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January 19, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 18 January 2012 17:19



"Baby Elizabeth"

 

Advanced

21-15-9

Hang power cleans #65

Dips (ring, bar or bench)


Intermediate

21-15-9

Hang power cleans #45

Dips (ring, bar or bench)


Beginner

15-12-9

Hang power cleans #15-25

Dips (ring, bar or bench)

 

If your belly is in the way, substitute dumbbells for the barbell, using weights closest to those posted in your category.

Use bands for the dips as needed.

 
January 18, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 17 January 2012 17:46



"Baby Isabel"

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #25

 
January 17, 2012 PDF Print E-mail
Written by Andrea   
Monday, 16 January 2012 23:35


Rest Day

 
January 16, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 15 January 2012 22:06


Advanced

5 rounds

12 wall ball #14

12 toes to bar/knees to elbows


Intermediate

4 rounds

12 wall ball #10

12 knees to elbows


Beginner

3 rounds

12 wall ball #6

12 knees to elbows/knee ups

 
January 15, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 14 January 2012 19:37

 


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

 
January 14, 2012 PDF Print E-mail
Written by Andrea   
Friday, 13 January 2012 20:35



"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.

 
January 13, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 12 January 2012 21:32


Rest Day

 
January 12, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 11 January 2012 18:38


Advanced

3 rounds

400m run

15 back squats #65


Intermediate

3 rounds

400m run/500m row

15 back squats #45


Beginner

3 rounds

200m run/250m row

15 back squats #15-25

 
January 11, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 10 January 2012 22:52



Advanced
20 step ups
20 pull ups
20 one-armed kettlebell swings 12kg
20 lunges
20 knees to elbows
20 push press #45
20 good mornings
20 wall ball #14
20 pregnant burpees
20 double or single unders

Intermediate
15 step ups
15 pull ups or progressions
15 one-armed kettlebell swings 8kg
15 lunges
15 knees to elbows 
15 push press #25
15 good mornings
15 wall ball #10
15 pregnant burpees
15 single unders

Beginner
10 step ups
10 pull up progressions
10 one-armed kettlebell swings 4kg
10 lunges
10 knees to elbows
10 push press #15
10 good mornings
10 wall ball #6
10 pregnant burpees
10 single unders


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.


Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

 
January 10, 2012 PDF Print E-mail
Written by Andrea   
Monday, 09 January 2012 19:53

“Baby Nate”

Advanced

For 15 minutes do:

4 pull ups

4 dips

8 Push-ups

12 one-armed kettlebell swings 12kg (6 each arm)

Intermediate

For 12 minutes do:

4 pull ups or progressions

4 dips

8 push ups

12 one-armed kettlebell swings 8kg

Beginner

For 9 minutes do:

4 pull up progressions

4 dips

8 push ups

12 one-armed kettlebell swings 4kg

 
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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