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May 23, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 22 May 2014 19:08


Advanced

21-15-9

Deadlifts #95

Push ups

Box jumps


Intermediate

21-15-9

Deadlifts #65

Push ups

Box jumps or step ups


Beginner

15-12-9

Deadlifts #35

Push ups

Step ups


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

 
May 22, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 21 May 2014 19:44


Rest Day

 
May 21, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 20 May 2014 18:33


"Baby 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.

 
May 20, 2014 PDF Print E-mail
Written by Andrea   
Monday, 19 May 2014 22:17

 

Advanced

3 rounds

20 overhead walking lunges  #25 plate

400m run

20 squats

 

Intermediate

3 rounds

15 overhead walking lunges  #15 plate

400m run

15 squats

 

Beginner

3 rounds

10 overhead walking lunges  #10 plate

200m run

10 squats

 
May 19, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 18 May 2014 22:57

 

Advanced

21-15-9

Pull ups

Dips

Thrusters #65

 

Intermediate

21-15-9

Pull ups or progressions

Dips

Thrusters #45

 

Beginner

15-12-9

Pull up progressions

Dips

Thrusters #15-25

 

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


Last Updated on Monday, 19 May 2014 22:25
 
May 18, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 17 May 2014 19:19


Rest Day

 
May 17, 2014 PDF Print E-mail
Written by Andrea   
Friday, 16 May 2014 21:05


Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

 
May 16, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 15 May 2014 18:02


Advanced

30-20-10

Knees to elbows

One-armed kettlebell swings 12kg

 

Intermediate

20-15-10

Knees to elbows

One-armed kettlebell swings 8kg

 

Beginner

15-10-5

Knees to elbows

One-armed kettlebell swings 4kg

 
May 15, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 14 May 2014 19:44

 

Advanced

3 rounds

20 good mornings

20 pull ups

20 dips

 

Intermediate

3 rounds

15 good mornings

15 pull ups or progressions

15 dips

 

Beginner

3 rounds

10 good mornings

10 pull up progressions

10 dips


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

 
May 14, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 13 May 2014 18:40


Rest Day

 
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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