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November 6, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 05 November 2011 16:51


Rest Day

 
November 5, 2011 PDF Print E-mail
Written by Andrea   
Friday, 04 November 2011 19:38


Advanced

300m row

20 push press  #65

300m row

15 push press

300m row

10 push press

300m row

5 push press


Intermediate

300m row

15 push press  #45

300m row

12 push press 

300m row

9 push press  

300m row

6 push press


Beginner

200m row

12 push press  #15-25

200m row

9 push press

200m row

6 push press

200m row

3 push press

 
November 4, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 03 November 2011 18:41


Advanced

21-15-9

Knees to elbows

Pull ups

Dips


Intermediate

21-15-9

Knees to elbows

Pull ups

Dips


Beginner

15-12-9

Knees to elbows

Pull ups

Dips


Use whatever progression needed for pull ups. Use whatever assistance needed for dips, and do them on the rings, parallel bars or a bench.

 
November 3, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 02 November 2011 18:55


Advanced

5 rounds

10 double or single unders

10 hang power snatch  #65


Intermediate

4 rounds

10 single unders or step ups

10 hang power snatch  #45


Beginner

3 rounds

10 step ups

10 hang power snatch  #15-25


 
November 2, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 01 November 2011 19:58



Rest Day

 
November 1, 2011 PDF Print E-mail
Written by Andrea   
Monday, 31 October 2011 16:25




Advanced
Set a cone at 20m
5 rounds
#65 barbell carry on the back, 40m
10 wall ball #14
#25 dumbbell farmer's walk, 40m

Intermediate
Set a cone at 20m
4 rounds
#45 barbell carry on the back, 40m
10 wall ball  #10
#15 dumbbell farmer's walk, 40m

Beginner
Set a cone at 20m
3 rounds
#15-25 barbell carry on the back, 40m
10 wall ball #6
#10 dumbbell farmer's walk, 40m

Last Updated on Monday, 31 October 2011 16:50
 
October 31, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 30 October 2011 20:13

 

Best Halloween costume yet!

 

Advanced

3 rounds

15 overhead squats #65

15 pull ups

15 split jerks  #65

15 knees to elbows

15 hang power cleans #65

15 good mornings

 

Intermediate

3 rounds

12 overhead squats #45

12 pull ups

12 split jerks #45

12 knees to elbows

12 hang power cleans #45

12 good mornings

 

Beginner

3 rounds

9 overhead squats #15-25

9 pull ups

9 split jerks #15-25

9 knees to elbows

9 hang power cleans #15-25

9 good mornings

 

 

Last Updated on Sunday, 30 October 2011 20:48
 
October 30, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 29 October 2011 16:15


Advanced

5 rounds

#65

10 hang power clean

10 shoulder press

10 overhead squat


Intermediate

4 rounds

#45

10 hang power clean

10 shoulder press

10 overhead squat


Beginner

3 rounds

#15-25

10 hang power clean

10 shoulder press

10 overhead squat


Sub dumbbells for the barbell if needed.

 
October 29, 2011 PDF Print E-mail
Written by Andrea   
Friday, 28 October 2011 20:40


Rest Day

 
October 28, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 27 October 2011 19:26



"Tabata Something Else, Baby"


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are knees to elbows, and finally, the last 8 intervals are squats. There is a one minute rest between exercises.


Remember, do not try for as many reps as possible, the intensity is too high. Just do the work for the 20 seconds at a comfortable pace.

 
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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.

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