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February 3, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 03 February 2015 00:08


Advanced

5 rounds

12 pull ups

12 wall ball #14

12 push ups


Intermediate

4 rounds

12 pull ups or progressions

12 wall ball #10

12 push ups


Beginner

3 rounds

12 pull up progressions

12 wall ball #6

12 push ups

 
February 2, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 01 February 2015 23:00


Rest Day

 
February 1, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 31 January 2015 21:29


Advanced

18-15-12-9-6-3

Deadlifts #95

Knees to elbows


Intermediate

15-12-9-6-3

Deadlifts #65

Knees to elbows


Beginner

12-9-6-3

Deadlifts #35

Knees to elbows


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

 
January 31, 2015 PDF Print E-mail
Written by Andrea   
Friday, 30 January 2015 17:59

 

Death by Back Squat

 

With a continuously running clock do one back squat the first minute, two back squats the second minute, three back 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

 
January 30, 2015 PDF Print E-mail
Written by Andrea   
Friday, 30 January 2015 00:42


Advanced

3 rounds

20 squats

20 box jumps

20 clean and jerks #30 dumbbells


Intermediate

3 rounds

15 squats

15 box jumps or step ups

15 clean and jerks #20 dumbbells


Beginner

3 rounds

10 squats

10 step ups

10 clean and jerks #10 dumbbells

 
January 29, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 28 January 2015 20:37

Photo courtesy of crossfit.com


Rest Day

 
January 28, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 27 January 2015 21:28


Advanced

30 thruster / push press / push jerk / split jerk #65


Intermediate

30 thruster / push press / push jerk / split jerk #45


Beginner

30 thruster / push press / push jerk / split jerk #15-25


A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

 
January 27, 2015 PDF Print E-mail
Written by Andrea   
Monday, 26 January 2015 21:27

 

Michael

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows

 

Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows

 

Beginner

3 rounds

200m run

10 good mornings

10 knees to elbows or knee ups

Last Updated on Monday, 26 January 2015 21:43
 
January 26, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 25 January 2015 21:08


Advanced

18-15-12-9-6

Hang power cleans #65

Squats


Intermediate

15-12-9-6-3

Hang power cleans #45

Squats


Beginner

12-9-6-3

Hang power cleans #15-25

Squats


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



 
January 25, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 24 January 2015 21:40


Rest Day

 
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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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