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December 19, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 18 December 2014 20:15


Death by Push Up

 

With a continuously running clock do one push up the first minute, two push ups the second minute, three push ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Scale the push ups by doing them on parallettes or elevated on a box, bench, tire, wall, etc.


Rest 10 minutes


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

 
December 18, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 17 December 2014 22:07


Run 800-1600m

 
December 17, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 16 December 2014 23:02


Advanced

3 rounds

20 double unders

20 knees to elbows

25 steps overhead walk with #25 plate


Intermediate

3 rounds

15 double or single unders

15 knees to elbows

20 steps overhead walk with #15 plate


Beginner

3 rounds

10 single unders or step ups

10 knees to elbows

15 steps overhead walk with #10 plate


 
December 16, 2014 PDF Print E-mail
Written by Andrea   
Monday, 15 December 2014 22:04


Rest Day

 
December 15, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 14 December 2014 21:57

 

"Death by dip"

 

Do 1 dip the first minute, 2 dips the second minute, 3 dips the third minute, continuing as long as you are able. Use as many sets as necessary each minute.

 

Use rings, parallel bars or bands as needed.

 
December 14, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 13 December 2014 20:43


Death by Dumbbell Press 

With a continuously running clock do one press the first minute, two presses the second minute, three presses the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#30

 

Intermediate

#20


Beginner

#10

 
December 13, 2014 PDF Print E-mail
Written by Andrea   
Friday, 12 December 2014 19:50


Advanced

3 rounds

20 thrusters #65

20 pull ups

400m run


Intermediate

3 rounds

15 thrusters #45

15 pull ups or progressions

400m run


Beginner

3 rounds

10 thrusters #15-25

10 pull up progressions

200m run

 
December 12, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 11 December 2014 21:35


Rest Day

Last Updated on Thursday, 11 December 2014 21:37
 
December 11, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 10 December 2014 21:30


Advanced

3 rounds

500m row

30 double unders

20 walking lunges


Intermediate

3 rounds

500m row

20 double or single unders

15 walking lunges


Beginner

3 rounds

250m row

10 single unders or step ups

10 walking lunges



 
December 10, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 09 December 2014 20:40


Advanced

3 rounds

20 hang power clean #65

20 front squat #65

20 push jerk #65


Intermediate

3 rounds

15 hang power clean #45

15 front squat #45

15 push jerk #45


Beginner

3 rounds

10 hang power clean #15-25

10 front squat #15-25

10 push jerk #15-25

 
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CrossFit is a strength and intensity based fitness program.

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