Tag Archives: CrossFit by BodyFit

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. CrossFit By BodyFit769 South […]

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 […]

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 […]


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 […]