Tag Archives: CrossFit by BodyFit

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   CrossFit By BodyFit769 South San Jacinto Ave #C San Jacinto, CA, 92583 USA crossfitbybodyfit@gmail.com • 951-378-3563

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 […]

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 […]