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July 11, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 10 July 2014 21:31


Advanced

For 15 minutes do:

5 dumbbell snatch, left arm #30

5 dumbbell snatch, right arm #30

50 double unders


Intermediate

For 15 minutes do:

5 dumbbell snatch, left arm #20

5 dumbbell snatch, right arm #20

40 double or single unders


Beginner

For 10 minutes do:

5 dumbbell snatch, left arm #10

5 dumbbell snatch, right arm #10

30 single unders

 
July 10, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 09 July 2014 19:04


Advanced

3 rounds

5 beginner rope climbs

20 walking lunges

20 pull ups

20 dips


Intermediate

3 rounds

4 beginner rope climbs

15 walking lunges

15 pull ups or progressions

15 dips


Beginner

3 rounds

3 beginner rope climbs

10 walking lunges

10 pull up progressions

10 dips


Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

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

 
July 9, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 08 July 2014 20:09


Rest Day

 
July 8, 2014 PDF Print E-mail
Written by Andrea   
Monday, 07 July 2014 20:24


Advanced

30 pull ups

30 push ups

30 knees to elbows

30 good mornings

30 wall ball #14

30 box jumps


Intermediate

20 pull ups or progressions

20 push ups

20 knees to elbows

20 good mornings

20 wall ball #10

20 box jumps or step ups


Beginner

15 pull up progressions

15 push ups

15 knees to elbows

15 good mornings

15 wall ball #6

15 step ups


 
July 7, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 06 July 2014 22:39

 

Grace


Advanced

30 hang power clean and anyway overhead  #65

 

Intermediate

30 hang power clean and anyway overhead  #45

 

Beginner

30 hang power clean and anyway overhead  #15-25

 

If your belly impedes your bar path, substitute dumbbells for the barbell, using weights closest to those posted in your category.

Last Updated on Sunday, 06 July 2014 22:43
 
July 6, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 05 July 2014 19:47


Advanced

5 rounds

Swim 200m

Rest 2-3 minutes between rounds


Intermediate

4 rounds

Swim 200m

Rest 2-3 minutes between rounds


Beginner

3 rounds

Swim 200m

Rest 2-3 minutes between rounds



 
July 5, 2014 PDF Print E-mail
Written by Andrea   
Friday, 04 July 2014 19:08


Rest Day

 
July 4, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 03 July 2014 16:10


Advanced

21-15-9

Deadlift #95

Pull ups

Front squat #65


Intermediate

21-15-9

Deadlift #65

Pull ups or progressions

Front squat #45


Beginner

15-12-9

Deadlift #35

Pull up progressions

Front squat #15-25


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

 
July 3, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 02 July 2014 19:20

 

Advanced

5 rounds

10 turkish get ups #25

400m run

 

Intermediate

4 rounds

10 turkish get ups #15

400m run

 

Beginner

3 rounds

10 turkish get ups #10

200m run

 
July 2, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 01 July 2014 18:06


Advanced

10 rounds

5 pull ups

5 push ups


5 rounds

10 knees to elbows

10 good mornings


2 rounds

25 wall ball #14

25 box jumps


Intermediate

10 rounds

4 pull ups or progressions

4 push ups


5 rounds

8 knees to elbows

8 good mornings


2 rounds

20 wall ball #10

20 box jumps or step ups


Beginner

10 rounds

3 pull up progressions

3 push ups


5 rounds

6 knees to elbows

6 good mornings


2 rounds

15 wall ball #6

15 step ups


Rest as needed between couplets.


 
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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