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January 30, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 29 January 2014 17:32


Rest Day

 
January 29, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 28 January 2014 20:47


"Baby Murph"


Advanced

800m run

60 pull ups

60 push ups

60 squats

800m run

 

Intermediate

400m run

45 pull ups or progressions

45 push ups

45 squats

400m run

 

Beginner

200m run

30 pull up progressions

30 push ups

30 squats

200m run

 

Partition the pull ups, push ups and squats as needed.

 
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

 
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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