Tag Archives: CrossFit by BodyFit

WOD 12.22.14

WARM UP 10 min FUN warm up! SKILLS Basic Fundamental skills on movements in the WOD WOD  For time: 75 Back Squats, 185/135 lbs *3 burpees every 90sec Rest, 5 mins 75 Push Press, 135/85 lbs *10 air squats every 90sec Rest, 5 mins Wall Ball, 20/14 lbs *2 Muscle ups every 90sec *90sec is […]

Christmas Schedule 2014

Dec 22nd – Jan 3rd Its Friends and Family week! (Actually 2 weeks) The Holidays are upon us. Friends and Family will be visiting what better way to pass the time then introduce your loved ones to what you love to do.   Holiday Schedule Mon 12.22.14 5:30am-6:30am Group Class 8:30am-9:30am Group Class 9:30am-10:30am Group […]

WOD 12.17.14

I Qualified again for the OC ThrowDown Jan 2015 at the Hanger. In 2011 I qualified for this competition. I placed 20th and Finished top 10 I will be competing on Jan 9th Friday and possibly 11th Sunday (if I make the cut) No competition Sat (Masters) We are celebrating Meagan’s Birthday Sat ( if […]

WOD 12.16.14

WARM UP Joint Rotation Shoulder Pass Through Easy 400m Run 5 min Cindy 5 Strict Pull ups 10 Ring Push ups 15 Jumping Air Squats WOD Ring-dip ladder Rest 5 minutes 3/4 body-weight hang power clean ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the […]

Happy Birthday Josh G! WOD 12.15.14

HAPPY BIRTHDAY JOSH G!   WARM UP Joint Rotation Shoulder Pass Through 20 Burpee Sprint For Time   WOD Josh For time: 21 Overhead Squats, 95/65 lbs 42 Pull-ups 15 Overhead Squats, 95/65 lbs 30 Pull-ups 9 Overhead Squats, 95/65 lbs 18 Pull-ups

WOD 12.10.14

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 clean and jerk […]

WOD 12.08.14

WARM UP 10min Group Warm up WOD  6 rounds, 1 min per station, of: Row (calories) Burpee Double Under Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations

WOD 12.02.14

WARM UP Joint Rotation Shoulder Pass Through Easy 500m Row WOD 1000m Row for time rest then 100 Double Unders for time Scale 200 singles rest then 12-9-6 reps, for time of: Deadlift, 315/205# Bar Muscle Up Scale Bar Muscle ups with Strict Chest to Bar Pull ups or further regression Strict Pull ups then […]

WOD 12.01.14

Tonight is your last chance to save money on our 2nd Annual Powerlifting Meet in March CLICK HERE to register  WARM UP Joint Rotation Shoulder Pass Through Easy 400m run 20 Burpee Sprint WOD Jenny Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps […]