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March 17, 2015 PDF Print E-mail
Written by Andrea   
Monday, 16 March 2015 19:52


 

Row 2000m


All at once or in sets as needed.

 
March 16, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 15 March 2015 19:00

 

 

Death by Push Jerk

 

With a continuously running clock do one push jerk the first minute, two push jerks the second minute, three push jerks 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

 
March 15, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 14 March 2015 21:47


Advanced

3 rounds

20 one-armed kettlebell swings 12 kg

20 push ups

20 pull ups

20 box jumps

400m run


Intermediate

3 rounds

15 one-armed kettlebell swings 8kg

15 push ups

15 pull ups or progressions

15 box jumps or step ups

400m run


Beginner

3 rounds

10 one-armed kettlebell swings 4kg

10 push ups

10 pull up progressions

10 step ups

200m run



 
March 14, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 14 March 2015 00:18


Rest Day

 
March 13, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 12 March 2015 22:00


15.3

Advanced

For 14 minutes do:

7 muscle ups

30 wall ball #14

30 double unders


Intermediate

For 14 minutes do:

7 pull ups or progressions

7 dips

20 wall ball #10

20 double or single unders


Beginner

For 10 minutes do:

7 pull up progressions

7 dips

10 wall ball #6

10 single unders or step ups


If you cannot do muscle ups, substitute 7 pull ups and 7 dips.

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


 
March 12, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 11 March 2015 22:26


Run, row or walk, or use any combination of the three, until you have gone 1600-3200m.


 
March 11, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 10 March 2015 19:19

 

Death by Hang Power Clean


Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 

 

With a continuously running clock do one hang power clean the first minute, two hang power cleans the second minute, three hang power cleans the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

If your belly impedes your bar path, substitute dumbbells for the barbell.

 
March 10, 2015 PDF Print E-mail
Written by Andrea   
Monday, 09 March 2015 22:39


Rest Day

 
March 9, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 08 March 2015 22:01


Advanced

10 rounds

5 front squats #75

5 push ups


Intermediate

10 rounds

5 front squats #55

5 push ups


Beginner

8 rounds

5 front squats #25

5 push ups


 
March 8, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 07 March 2015 19:08


Advanced

3 rounds

400m run

20 deadlifts #95

20 burpees

20 box jumps


Intermediate

3 rounds

400m run

15 deadlifts #65

15 burpees or pregnant burpees

15 box jumps or step ups


Beginner

3 rounds

200m run

10 deadlifts #35

10 pregnant burpees

10 step ups


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

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.

 
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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