Tag Archives: bodyfit

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 […]

Open Gym Friday! 07.25.14

OPEN GYM FRIDAY! What is Open Gym? Its a great opportunity to come in and work on a skill, make up a WOD you missed this week or Lift something heavy! GET IN HERE!  5:30am-6:30am 9:30am-10:30am Closed 10:30am-3:30pm 3:30-6:30pm The CrossFit Games 2014 are upon us Some of us are headed to Carson’s StubHub Center to […]

WOD 07.23.14

WARM UP Joint Rotation Shoulder Pass Through Running Drills Sprint Drills WOD Unbroken KB Swings 18#,26#,35#,44#,53#,70#,88# Use only 4 weights Ex. 18#,26#,35#,44# or 44#,53#,70#,88# or 26#,35#,44#,53# etc.  The KB’s will be set up like a Gauntlet starting at the lowest weight 2 Lanes Athletes move forward when they stop swinging (write down # Chalk hands take a breath […]

WOD 07.22.14

WARM UP Easy 400m run Or Easy 500m row 5min AMRAP of Cindy WOD    Max Effort Wall Balls 30#,20#,16#,14#,12#,8# Use only 4 weights Ex. 30# 20# 16# and 14# Or 20# 16# 14# and 12# etc. the lowest weight you can start with is 16# Then 1000m Row for best time You can attempt […]

WOD 07.02.14

Attention Beard wearing Men (and those who are beard deprived) Bench Beer and Badasses is HERE! What: Learn Techniques and Tips to Bench Press more then your girl friend Where: CrossFit Forest in Lake Forest OC When: July 19th 3pm-Whenever we’re done being awesome! Why: More and more guys have asked me how to get […]