Tag Archives: bodyfit

WOD 10.30.14

WARM UP Joint Rotations Shoulder Pass Through easy 800m Run 5min Dynamic warm up   WOD Run 800 m This is an all out effort for time OR For time: 200 Double Unders then With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From […]

WOD 09.18.14

WARM UP Joint Rotation Shoulder Pass Through 10min Shoulder Mobility SKILL Bench Press WOD 5 rounds for time of: Row, 500 m 15 Bench Press, 135/95 lbs  

WOD 09.03.14

WARM UP The Burgener warm-up The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the […]

WOD 09.02.14

WARM UP Joint Rotations Shoulder pass Through easy 800m Run Warm up on Back Squat WOD Back Squat 5 sets 10 reps (5×10) @ 60% 1rm then For Time:30 Calorie Row30 Barbell Facing Burpees30 Hang Power Cleans, 135/95 AccessoryWork  Ring Extensions – demo video2×10 alternating arms – pause 1-2 seconds at extension2×5 double arms – pause 1-2 […]

WOD 08.26.14

WARM UP Joint Rotation Shoulder Pass Through Easy 800m run 10 Air Squat 10 Sit up Ab mat or GHD 10 Ring Dip or Parellette Dip 3 Rounds   WOD  Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Then Accumulate 100 Ab movements of coaches […]

WOD 08.25.14

WARM UP Joint Rotation Shoulder Pass Through 20 Burpee Sprint WOD With a Running Clock A. AMRAP 3: 3 Power Snatches, 155/75 6 Box Jumps Overs, 30/24 rest 1 minute B. AMRAP 3: 2 Power Snatches, 165/85 6 Box Jumps Overs, 30/24 rest 1 minute C. AMRAP 3: 1 Power Snatches, 185/105 6 Box Jumps […]


FRIENDS AND FAMILY FREE WORKOUT 7:45am or 9:00am Thank you Heather L and Meagan for covering. We are headed to San Diego for a Strongman Tour. In teams of 2 will rotate through the following couplet: (Teams of 3 can made. Plank hold) Row 50-40-30-20-10 cals Kb hold anyway Player 1 rows 50 cals, player […]

WOD 08.06.14

WARM UP Running Drills Sprint Drills WOD 4 rounds for time of: Run, 400 m 50 Air Squats EWOD Tabata Row Rest 2min Tabata Air Dyne Rest 2min Tabata Run Post Row meters / no air dyne just all out / meters ran

WOD 08.04.14

WARM UP Burgener Warm up 4 Down & Ups 4 Elbows High & Outside Drills 4 Muscle Snatches 4 Snatch Lands 4 Drop Snatches 4 Hang Snatches WOD “DT” 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Scale as needed EWOD   EMOM […]

WOD 07.28.14

WARM UP Joint Rotations Shoulder Pass Through 5min Cindy   WOD Barbara 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Air Squats Rest 3 mins between each round. Do not include your rest in the time EWOD Row 20sec all out rest 40sec 8 rounds Post total meters […]