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November 9, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 08 November 2014 22:44


Barbara

Advanced

5 rounds

10 pull ups

10 push ups

10 knees to elbows

10 squats

 

Intermediate

4 rounds

10 pull ups or progressions

10 push ups

10 knees to elbows

10 squats

 

Beginner

3 rounds

10 pull up progressions

10 push ups

10 knees to elbows

10 squats

 
November 8, 2014 PDF Print E-mail
Written by Andrea   
Friday, 07 November 2014 19:48


Death by Thruster

 

With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters 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

 
November 7, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 06 November 2014 21:16


Advanced

4 rounds

400m run

15 dips


Intermediate

3 rounds

400m run

15 dips


Beginner

3 rounds

200m run

10 dips


Use bands for the dips as needed, or scale to jump to support.

 
November 6, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 05 November 2014 17:25


Rest Day

 
November 5, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 04 November 2014 23:38


Advanced

Row 3200m

 

Intermediate

Row 2400m

 

Beginner

Row 1600m

 
November 4, 2014 PDF Print E-mail
Written by Andrea   
Monday, 03 November 2014 17:27


Fran

Advanced

21-15-9

Thrusters #65

Pull ups

 

Intermediate

21-15-9

Thrusters #45

Pull ups

 

Beginner

15-12-9

Thrusters #15-25

Pull ups

 

Sub ring rows, bands or pull up progressions for pull ups as needed.

 
November 3, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 02 November 2014 22:59

 

Advanced

5 rounds

9 deadlifts #95

6 hang power snatch #65

3 overhead squats #65

 

Intermediate

4 rounds

9 deadlifts #65

6 hang power snatch #45

3 overhead squats #45

 

Beginner

3 rounds

9 deadlifts #35

6 hang power snatch #15-25

3 overhead squats #15-25


If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.


If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
November 2, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 02 November 2014 00:22

Picture courtesy of crossfit.com


Rest Day

 
November 1, 2014 PDF Print E-mail
Written by Andrea   
Friday, 31 October 2014 21:52


Advanced

7 rounds

11 shoulder press #30 dumbbells

200m run

 

Intermediate

5 rounds

11 shoulder press #20 dumbbells

200m run

 

Beginner

3 rounds

11 shoulder press #10 dumbbells

200m run

 
October 31, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 30 October 2014 20:18


Advanced

7 rounds

11 deadlifts #95

200m run


Intermediate

5 rounds

11 deadlifts #65

200m run


Beginner

3 rounds

11 deadlifts #35

200m run


If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.


 
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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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