Tag Archives: CrossFit by BodyFit

WOD 10.28.14

WOD CrossFit Total Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep This one will take time! Please be safe! Use spotters! Rules: The rules for the lifts will need to be simple and well understood by everybody, both the lifters and people in the position of judging them, so we’re all on […]

WOD 10.20.14

WARM UP Joint Rotations Shoulder Pass Through easy 400m run Group warm up 10min WOD For time: Row 1000m 30 Handstand Push Ups (scale is double reps hand release push ups) Run 1000m EWOD Run 400m x 5 rest 90sec Post total time including rest  

WOD 10.15.14

WARM UP 10min Group Warm up WOD Deadlift 1×5 at 50% 1RM 1×3 at 60% 1RM 1×2 at 70% 1RM 1×1 at 75% 1RM 1×1 at 80% 1RM 1×1 at 85% 1RM 1×AMRAP at 90% 1RM then 9-7-5 reps, for time of: Power Clean, 115/75 lbs Shoulder-to-Overhead, 115/75 lbs Overhead Squat, 115/75 lbs Sumo Deadlift […]

WOD 10.14.14

WARM UP 10min Group Warm up WOD Shoulder Press 1×5 at 50% 1RM 1×3 at 60% 1RM 1×2 at 70% 1RM 1×1 at 75% 1RM 1×1 at 80% 1RM 1×1 at 85% 1RM 1×1 at 90% 1RM Then As many reps in 15 mins as you can of: Ring Dip Hold, 30 secs Ring Dip […]

WOD 10.13.14

WARM UP 5min Roll out/Mash Legs Joint Rotation Shoulder Pass Through easy 400m run 10min Group warm up drills WOD Squat 50.0% 1×5 60.0% 1×3 70.0% 1×2 75.0% 1×1 80.0% 1×1 85.0% 1×1 90.0% 1×1 For time: 100 Pull-ups 100 Wall Balls, 20/14 lbs   Then 100 Ab mat sit ups For time EWOD 10 […]

WOD 10.01.14

WARM UP Joint Rotation Shoulder pass Through Easy 400m Run or Easy 500m row WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: 2 pood Russian KB Swings Sprint 40 yards *After each set of reps of swings, perform one 40 yard sprint. Post times to comments. Then Deadlift 7×3 at […]

WOD 09.30.14

WARM UP w/ an empty bar 5 Deadlft 5 Hang power clean 5 Thruster Max Strict Pull ups 3 rounds WOD “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments Then Shoulder Press 7×3 at 75% 1RM Rest as needed between sets.

WOD 09.23.14

WARM UP Joint Rotation Shoulder pass Through 5 min of Cindy 5 Pull up 10 push ups 15 Air Squat WOD Press 65% 1rm 5×8 100 Meter Sprint OTM (on the minute) x5 Submit slowest time Elizabeth 21-15-9 reps, for time of: Clean, 135/95 lbs (Power or Squat) Ring Dip

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 09.17.14

WARM UP Joint Rotation Shoulder Pass Through 3 Rounds 10-20 Back extensions 10-20 GHD Sit ups WOD Deadlift 50% 1×560% 1×370% 1×175% AMRAP Then Five rounds for time of: 275 pound Deadlift, 5 reps 25 Sit-ups Post time to comments. EWOD 10 min AMRAP (as many reps as possible) Row 2k with the remaining time […]