Tag Archives: CrossFit by BodyFit

WOD 07.28.14

WARM UP Joint Rotations Shoulder Pass Through 5min Cindy   WOD Barbara 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Air Squats Rest 3 mins between each round. Do not include your rest in the time EWOD Row 20sec all out rest 40sec 8 rounds Post total meters […]

Open Gym Friday! 07.25.14

OPEN GYM FRIDAY! What is Open Gym? Its a great opportunity to come in and work on a skill, make up a WOD you missed this week or Lift something heavy! GET IN HERE!  5:30am-6:30am 9:30am-10:30am Closed 10:30am-3:30pm 3:30-6:30pm The CrossFit Games 2014 are upon us Some of us are headed to Carson’s StubHub Center to […]

WOD 07.24.14

Robin and I will be headed to the CrossFit Games in Carson This Friday till Sunday. I will be running the CrossFit Strongman Seminar Booth and Robin will be baking in the sun for three days :)  There’s still tickets available if you’d like to go and watch in person CLICK HERE  Brent and Lynay […]

WOD 07.23.14

WARM UP Joint Rotation Shoulder Pass Through Running Drills Sprint Drills WOD Unbroken KB Swings 18#,26#,35#,44#,53#,70#,88# Use only 4 weights Ex. 18#,26#,35#,44# or 44#,53#,70#,88# or 26#,35#,44#,53# etc.  The KB’s will be set up like a Gauntlet starting at the lowest weight 2 Lanes Athletes move forward when they stop swinging (write down # Chalk hands take a breath […]

WOD 07.22.14

WARM UP Easy 400m run Or Easy 500m row 5min AMRAP of Cindy WOD    Max Effort Wall Balls 30#,20#,16#,14#,12#,8# Use only 4 weights Ex. 30# 20# 16# and 14# Or 20# 16# 14# and 12# etc. the lowest weight you can start with is 16# Then 1000m Row for best time You can attempt […]

WOD 07.21.14

Hey all I’m bringing back the EWODs (Endurance Workout of the Day) They will be posted MON, WED, FRI  If you follow this program PLEASE do not change it in anyway. To get results you must complete as written.  for best results complete EWOD 3+ Hours before or after WOD  Proper REST IS CRUCIAL! Working […]

Strongman Thursday! 07.17.14

It’s been an awesome week so far. Tons of new people coming in and trying it out. Keep it up! WARM UP Trainers Choice SKILL Deadlift SWOD Tabata Axle Deadlift AHAP (as heavy as possible) 8 rounds of 20 seconds of work followed by 10 seconds rest Load should be about 70-75% of your 1RM. […]

WOD 07.16.14

MOBILITY IS BACK 8:00am-8:30am   WARM UP Joint Rotation Shoulder pass through Easy 400m run SKILL  Squat WOD Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. […]

WOD 07.15.14

WARM UP Row 500m easy 3 Hang Power Clean 3 Strict Press 3 Push Press 3 Push Jerk w/ Dowel or Bar 3 rounds not for time   WOD Grace 30 Clean and Jerk 135/95 for time or Odd object “Grace” 30 ground to overhead with anything but a barbell. Men at 135+ Women at […]

WOD 07.08.14

WARM UP Joint Rotation Shoulder Pass Through Easy 400m Run SKILL Push up Deficit Push up Ring Push up   WOD Complete 2 rounds: Push Ups in 2 minutes – max reps Rest 2 minutes Russian KB Swing in 2 minutes – max reps Rest 2 minutes Row in 2 minutes – max calories Rest […]