Tag Archives: CrossFit by BodyFit

WOD 09.16.14

WARM UP Joint Rotation Shoulder Pass Through 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 […]

WOD 09.15.14

WARM UP Joint Rotation Shoulder Pass Through Easy 400m run 20 burpee Sprint For time WOD Squat 50% 1×5 60% 1×3 70% 1×1 75% AMRAP For time: Row 30 calories 30 burpees, jumping over the barbell 135/95. hang cleans, 30 reps Compare your time from 09.02.14 This is your opportunity to see improvement by kicking […]

WOD 09.11.14 NEVER FORGET

WARM UP Joint Rotation Shoulder Pass Through easy Row or Run 500/400 5min AMRAP 5 Strict Pull ups 10 Push ups 15 Air Squats   WOD 9min to complete Row 2 km  or Run 1200 m with the remaining time rest 11min AMRAP 20 KB swings 70/53 01 Keg over bar 42″ Choose weight Post […]

WOD 09.09.14

Hey CFBF Members our very own Mike Frazier with Frazier Graphics will be coming to EVERY CLASS TOMORROW! Why? To take pictures of your awesomeness! Please wear your CFBF gear! Show your love people!!!!!! WARM UP Easy 400m run Easy 500m row Sprint 100m EMOM for 6min   WOD Press 50% of 1RM x 5 […]

WOD 09.08.14

WARM UP 20 Burpee Sprint WOD Back Squat: 50% of 1RM x 5 60% of 1RM x 5 3 Sets of 10 Reps @ 75% of 1RM Then 4min AMRAP  Hang Power Clean – 10 repsDynamic Push Ups – 10 reps Rest 2min 4min AMRAP  Hang Power Clean – 10 repsSeated Med Ball Throws – […]

WOD 09.04.14

WARM UP Joint Rotations Shoulder pass Through easy 800m Run Warm up on Deadlift WOD Deadlift 5 sets 10 reps (5×10) @ 60% 1rm then Complete as many rounds as possible in 10 minutes: Power Cleans @ 205/135 – 3 reps 5 Pull Ups, 10 Push Ups, 15 Air Squats or 1 round of Cindy Post total […]

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 08.28.14

WARM UP Joint Rotation Shoulder Pass Through Easy 400m run/row Shoulder work and Dynamic warm up   WOD Strict Chin Ups 4 x max reps then… On the minute Complete 12 One Arm KB Power Snatches on the minute for 8 minutes. then… Sled pulls 20sec choose weight(body weight or above is goal  4 x max […]

WOD 08.27.14

WARM UP Row easy 500m x 2 rest as needed between sets 3rd 500m Row All out for time WOD Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Then As many reps as possible in 5 mins of: […]

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 […]