Tag Archives: CrossFit by BodyFit

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 […]

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 […]

WOD 08.21.14

WARM UP 10 Back Extensions 10 GHD sit up 3 Rounds WOD 4 rounds for time of:Row 500 meters Rest approx3min between rounds During Rest Preform at least 1:30 of L-Hold or L-Sit accumulated Then 100 Ab Mat sit ups for time  

WOD 08.20.14

WARM UP Warm-Up – 800m Run This is not a timed workout WOD 10 1-minute rounds of: 315-lb/205lb deadlifts, 3 reps 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps burpee Rest 2 minutes between rounds. Post number of burpees completed each round EWOD WARM UP Pose Running skills and drills This is […]

WOD 08.18.14

  WE ARE EXCITED TO ANNOUNCE WE ARE INCORPORATING ROMWOD INTO OUR MOBILITY PROGRAM 8:00am-8:30am Mon-Wed Please be on time  ROMWOD 8:00am TBA WARM UP Joint Rotation Shoulder Pass Through 3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up (standard) 10 Back Extensions 10 Pull-ups 10 Dips WOD 10 2-minute rounds of: 5 pull-ups […]

SAT BRING YOUR FRIENDS AND FAMILY WORKOUT 08.16.14

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 08.12.14

WARM UP Easy 400m Run EMOM for 5min 5 Toes to Bar 5 Pull ups Strict WOD 5 Rounds for Time 500m Run 50 Sit-ups 50 lunges (standing or walking) Upon completing the 500m run, an Abmat will be used for the situps. Both hands must touch behind your head on the way down and […]