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July 18, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 17 July 2012 17:54

 

 

"Baby Fran"
Advanced
21-15-9
Thrusters #65
Pull ups
Intermediate
21-15-9
Thrusters #45
Pull ups
Beginner
15-12-9
Thrusters #15-25
Pull ups
Sub ring rows or pull up progressions for pull ups as needed.
Please remember to watch intensity. This is NOT for time.

"Baby Fran"

Advanced

21-15-9

Thrusters #65

Pull ups

 

Intermediate

21-15-9

Thrusters #45

Pull ups

 

Beginner

15-12-9

Thrusters #15-25

Pull ups

 

Sub ring rows or pull up progressions for pull ups as needed.

Please remember to watch intensity. This is NOT for time.

 

Last Updated on Tuesday, 17 July 2012 18:15
 
July 17, 2012 PDF Print E-mail
Written by Andrea   
Monday, 16 July 2012 22:15



"Baby Isabel"
Advanced
30 hang power snatches #65
Intermediate
30 hang power snatches #45
Beginner
30 hang power snatches #25

"Baby Isabel" 


Advanced

30 hang power snatches #65


Intermediate

30 hang power snatches #45


Beginner

30 hang power snatches #25

Last Updated on Monday, 16 July 2012 22:18
 
July 16, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 15 July 2012 19:53

"Baby Elizabeth"
Advanced
21-15-9
Hang power cleans #65
Dips (ring, bar or bench)
Intermediate
21-15-9
Hang power cleans #45
Dips (ring, bar or bench)
Beginner
15-12-9
Hang power cleans #15-25
Dips (ring, bar or bench)
If your belly is in the way, substitute dumbbells for the barbell, using weights closest to those posted in your category.
Use bands for the dips as needed.



"Baby Elizabeth"

 

Advanced

21-15-9

Hang power cleans #65

Dips (ring, bar or bench)


Intermediate

21-15-9

Hang power cleans #45

Dips (ring, bar or bench)


Beginner

15-12-9

Hang power cleans #15-25

Dips (ring, bar or bench)

 

If your belly is in the way, substitute dumbbells for the barbell, using weights closest to those posted in your category.

Use bands for the dips as needed.

 
July 15, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 14 July 2012 21:50

 

CrossFit Kids at the CrossFit Games.

 

Rest Day

Last Updated on Saturday, 14 July 2012 21:54
 
July 14, 2012 PDF Print E-mail
Written by Andrea   
Friday, 13 July 2012 21:33



Advanced

100m run

15-12-9

Split jerk #65

Beginner rope climb

100m run


Intermediate

100m run

15-12-9

Split jerk #45

Beginner rope climb

100m run


Beginner

100m run

12-9-6

Split jerk #15-25

Beginner rope climb

100m run


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

 
July 13, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 12 July 2012 19:54



Advanced

3 rounds

8 hang power snatch #65

7 pull ups

7 dips

400m run


Intermediate

3 rounds

8 hang power snatch #45

7 pull ups 

7 dips

400m run


Beginner

3 rounds

8 hang power snatch #15-25

7 pull ups

7 dips

200m run


Use whatever pull up and/or dip progressions you are comfortable with at this time.


 
July 12, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 11 July 2012 19:22



Death by Hang Power Clean


Advanced

#65


Intermediate

#45


Beginner

#15-25


With a continuously running clock do one push up the first minute, two push ups the second minute, three push ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

With a continuously running clock do one HPC the first minute, two HPC the second minute, three HPC the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 
July 11, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 10 July 2012 16:42



Rest Day

 
July 10, 2012 PDF Print E-mail
Written by Andrea   
Monday, 09 July 2012 19:56



Advanced

5 rounds

12 squats

12 pull ups


Intermediate

4 rounds

12 squats

12 pull ups or progressions


Beginner

3 rounds

12 squats

12 pull up progressions

 
July 9, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 08 July 2012 17:11

 

Advanced

15-12-9

Kettlebell deadlift 32kg

Shoulder press #65

Hang power clean #65

 

Intermediate

15-12-9

Kettlebell deadlift 24kg

Shoulder press #45

Hang power clean #45

 

Beginner

12-9-6

Kettlebell deadlift 16kg

Shoulder press #15-25

Hang power clean #15-25

Last Updated on Sunday, 08 July 2012 17:18
 
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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