Tag Archives: crossfit

Lt.-Michael-Murphy

CFBF 2015 7th Annual Memorial Day Murph

CrossFit by BodyFit is proud to announce that we are an official host for the 2015 Memorial Day Murph. Benefitting the LT Michael P. Murphy Memorial Scholarship Foundation.   Memorial Day Monday, May 25th at 9:00am -Registration- Option 1: $10.00 donation per person (including kids participating in the sMurph). Click HERE to register   Option […]

Lt.-Michael-Murphy

WOD 04.22.15

WARM UP 10min Group Warm up WOD For time: Run, 1000 m 100 Push-ups 10 Snatches, 135/95 lbs Scale as needed EWOD Each for time: Run: 10x 50 m Rest 45 secs between efforts STRENGTH Strict Press 3-3-3-3-3

IMG_7905.JPG

WOD 04.14.15

WARM UP   Roxanne Burpee Warm Up    WOD   Complete as many rounds as possible in 12 mins of: 10 Burpees 25 Double Unders    COMPETITION 100 Weighted Overhead Walking Lunge for time  ENDURANCE/SPARTAN TRAINING   10 rounds, each round for time, of: 15 Push-ups Sprint, 60 yd Rest 1 min between each round.

IMG_7892.JPG

WOD 04.13.15

WARM UP   Joint Rotations   Shoulder Pass Through   On your own Preform   3 rounds of:  Samson stretch  20-30 sec 10 Overhead Squats   10 Sit-up (standard)   10 Back Extensions   10 Pull-ups  10 Dips    WOD Complete as many rounds as possible in 12 mins of:  8 Hang Power Cleans, 155/105 lbs  12 Wall Balls, 20/14 lbs    […]

IMG_7086.JPG

WOD 03.25.15

WARM UP 10 min group warm up focusing on running drills WOD 6 rounds for time of: Run 400 meters 25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep. COMPETITION 100 Ab mat sit ups for time STRENGTH […]

IMG_7737.JPG

WOD 03.23.15

WARM UP 20 min Group Warm up working on Stretching/Mobility and Warm up on skills involved in WOD WOD Complete as many rounds as possible in 20 mins of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings, 2/1.5 pood SCALE Complete as many rounds as possible in 20 mins of: 6 Pull-ups 7 […]

20140611-151525-54925035.jpg

FRIDAY OPEN WOD 15.4 03.20.15

HAPPY BIRTHDAY TO OUR AWESOME CFBF TRAINER LYNAY! Thank you for all you do We hope you have an awesome day! Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 […]

10300955_10204863073031302_6284258907737436768_n

WOD 03.18.15

WARM UP Joint Rotation Shoulder Pass Through 10min Group Warm up WOD 25 Handstand Push Ups 50 Toes To Bars Run, 800 m 75 Push Press, 75/55 lbs 150 Double Unders Scale 35 Hand-Release Push up 100 Ab-mat sit ups Run, 800m Push Press 75/55 300 Single jump rope   COMPETITION For time: 300 Double Unders (No […]