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March 26, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 25 March 2012 21:40



Advanced

21-15-9

Back squats #65

One-armed kettlebell swings 12kg


Intermediate

21-15-9

Back squats #45

One-armed kettlebell swings 8kg


Beginner

15-12-9

Back squats #15-25

One-armed kettlebell swings 4kg

 
March 25, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 24 March 2012 17:14



Rest Day

 
March 24, 2012 PDF Print E-mail
Written by Andrea   
Friday, 23 March 2012 16:25

"Baby Nancy"
Advanced
4 rounds
Run 400m
15 overhead squats #45-65
Intermediate
3 rounds
Run 400m or row 500m
15 overhead squats #25-35
Beginner
3 rounds
Run 200m or row 250m
10 overhead squats  PVC- #25



"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #45-65


Intermediate

3 rounds

Run 400m or row 500m

15 overhead squats #25-45


Beginner

3 rounds

Run 200m or row 250m

10 overhead squats  PVC- #25

 
March 23, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 22 March 2012 17:09

"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts #75-100
Push ups
Intermediate
21-15-9
Kettlebell deadlifts #50-75
Push ups
Beginner
15-12-9
Kettlebell deadlifts #25-50
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

 
March 22, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 21 March 2012 20:26

"Baby Fran"
Advanced
21-15-9
Thrusters #65
Pull ups
Intermediate
21-15-9
Thrusters #45
Pull ups
Beginner

12.5
For 7 minutes do:

Advanced #65, Intermediate #45, Beginner #15-25
3 thrusters
3 pull ups
6 thrusters
6 pull ups
9 thrusters
9 pull ups
12 thrusters
12 pull ups
15 thrusters
15 pull ups

If you still have time, continue, adding 3 reps each round until you run out of time.
Use pull up progressions as needed.



 
March 21, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 20 March 2012 16:49



Rest Day

 
March 20, 2012 PDF Print E-mail
Written by Andrea   
Monday, 19 March 2012 19:37



Advanced

15-12-9

Thrusters #65

Pull ups

Dips


Intermediate

15-12-9

Thrusters #45

Pull ups or progressions

Dips


Beginner

12-9-6

Thrusters #15-25

Pull up progressions

Dips


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

 
March 19, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 18 March 2012 17:46



Advanced

5 rounds

10 turkish get ups #25

400m run


Intermediate

4 rounds

10 turkish get ups #15

400m run


Beginner

3 rounds

10 turkish get ups #10

200m run

 
March 18, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 17 March 2012 20:10



Advanced

3 rounds

500m row

20 knees to elbows

4 beginner rope climbs


Intermediate

3 rounds

500m row

15 knees to elbows or knee ups

4 beginner rope climbs


Beginner

3 rounds

250m row

10 knee ups

2 beginner rope climbs


Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

 
March 17, 2012 PDF Print E-mail
Written by Andrea   
Friday, 16 March 2012 20:37



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