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October 12, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 11 October 2014 21:24


Advanced

3 rounds 

15 burpees

15 box jumps

15 hang power clean #65


Intermediate

3 rounds

15 burpees or pregnant burpees

15 box jumps or step ups

15 hang power clean #45


Beginner

3 rounds

10 pregnant burpees

10 step ups

10 hang power clean #15-25


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.


 
October 11, 2014 PDF Print E-mail
Written by Andrea   
Friday, 10 October 2014 16:47


Isabel

 

Advanced

30 hang power snatches #65

 

Intermediate

30 hang power snatches #45

 

Beginner

30 hang power snatches #15-25

 

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

 
October 10, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 09 October 2014 19:05


Advanced

30 double unders

21 front squats #65

21 push press #65

30 double unders

15 front squats #65

15 push press #65

30 double unders

9 front squats #65

9 push press #65


Intermediate

20 double or single unders

21 front squats #45

21 push press #45

20 double or single unders

15 front squats #45

15 push press #45

20 double or single unders

9 front squats #45

9 push press #45


Beginner

10 single unders or step ups

15 front squats #15-25

15 push press #15-25

10 single unders or step ups

12 front squats #15-25

12 push press #15-25

10 single unders or step ups

9 front squats #15-25

9 push press #15-25



 
October 9, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 08 October 2014 19:50


Rest Day

 
October 8, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 07 October 2014 19:40

 

Advanced

Row 3200m

 

Intermediate

Row 2400m

 

Beginner

Row 1600m

 
October 7, 2014 PDF Print E-mail
Written by Andrea   
Monday, 06 October 2014 19:49

 

"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 if needed.

 
October 5, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 04 October 2014 22:03


Rest Day

 
October 4, 2014 PDF Print E-mail
Written by Andrea   
Friday, 03 October 2014 19:03


Advanced

3 rounds

20 knees to elbows

20 deadlift #95

20 shoulder press #25 dumbbells


Intermediate

3 rounds

15 knees to elbows

15 deadlift #65

15 shoulder press #15 dumbbells


Beginner

3 rounds

10 knees to elbows

10 deadlift #35

10 shoulder press #10 dumbbells


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


 

 
October 3, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 02 October 2014 23:20

 

Advanced

3 rounds

400m run

20 dumbbell hang power clean thrusters #30

 

Intermediate

3 rounds

400m run

15 dumbbell hang power clean thrusters #20

 

Beginner

3 rounds

200m run

10 dumbbell hang power clean thrusters #10

Last Updated on Friday, 03 October 2014 19:09
 
October 2, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 01 October 2014 19:49


Advanced

10 rounds

Row 250m

Rest as needed between rounds


Intermediate

8 rounds

Row 250m

Rest as needed between rounds


Beginner

6 rounds

Row 250m 

Rest as needed between rounds

 
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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