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January 28, 2014 PDF Print E-mail
Written by Andrea   
Monday, 27 January 2014 22:10


Advanced

15-12-9

Thrusters #65

Sumo deadlift high pulls #55


Intermediate

15-12-9

Thrusters #45

Sumo deadlift high pulls #35


Beginner

15-12-9

Thrusters #25

Sumo deadlift high pulls #15

 
January 27, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 26 January 2014 19:33


Advanced

In front of a clock set for 15 minutes:

1 minute of squats

2 minutes of double unders

3 minutes of push ups

4 minutes of good mornings

5 minutes of pull ups


Intermediate

In front of a clock set for 15 minutes:

1 minute of squats

2 minutes of double or single unders

3 minutes of push ups

4 minutes of good mornings

5 minutes of pull ups or progressions


Beginner

In front of a clock set for 10 minutes:

2 minutes of squats

2 minutes of single unders or step ups

2 minutes of push ups

2 minutes of good mornings

2 minutes of pull up progressions


 
January 26, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 25 January 2014 22:59


Rest Day

 
January 25, 2014 PDF Print E-mail
Written by Andrea   
Friday, 24 January 2014 20:47


Advanced

3 rounds

1000m row

20 knees to elbows


Intermediate

3 rounds

750m row

15 knees to elbows


Beginner

3 rounds

500m row

10 knees to elbows

 
January 24, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 23 January 2014 22:36

 

Advanced

3 rounds

400m run

20 deadlifts #95

 

Intermediate

3 rounds

400m run

15 deadlifts #65

 

Beginner

3 rounds

200m run

10 deadlifts #35

 

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

 
January 23, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 22 January 2014 20:48


Advanced

3 rounds

5 pull ups 

5 dips

10 push ups

15 squats


Intermediate

3 rounds

5 pull ups or progressions

5 dips

10 push ups

15 squats


Beginner

3 rounds

5 pull up progressions

5 dips

10 push ups

10 squats


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

 
January 22, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 21 January 2014 19:47


Rest Day

Today, we welcome another sweet baby into the world. Welcome to the family, beautiful girl. 

 
January 21, 2014 PDF Print E-mail
Written by Andrea   
Monday, 20 January 2014 22:55


Advanced

21-15-9

Push ups

Pull ups


Intermediate

21-15-9

Push ups

Pull ups or progressions


Beginner

15-12-9

Push ups

Pull up progressions

 
January 20, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 19 January 2014 19:34


Advanced

Row 3200m


Intermediate

Row 2400m


Beginner

Row 1600m

 
January 19, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 18 January 2014 21:12


Advanced

5 rounds

10 knees to elbows

10 good mornings

10 thrusters #65

10 hang power clean and jerks #65


Intermediate

4 rounds

10 knees to elbows

10 good mornings

10 thrusters #45

10 hang power clean and and jerks #45


Beginner

3 rounds

10 knees to elbows

10 good mornings

10 thrusters #15-25

10 hang power clean and jerks #15-25


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



 
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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