Tag Archives: crossfit

WOD 09.22.14

WARM UP Joint Rotationas Shoulder Pass Through 20 Burpee Sprint WOD Squat 65% 1rm 5×8 then Yoke Work up to a max effort Yoke Carry for 50′ unbroken ACCESSORY WORK GHD Sit up 3 x 20 GHD Sit ups – 1 minute rest between sets. EWOD EMOM for 12min Run 100m CrossFit By BodyFit769 South […]

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 09.15.14

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 […]

WOD 09.10.14

WARM UP Joint Rotations Shoulder Pass Through 15 good mornings w/ dowel 15 jump Air Squats w/ dowel 15 Push Jerk w/ dowel 3-5 rounds Deadlift 50% of 1RM x 5 60% of 1RM x 5 3 Sets of 10 Reps @ 75% of 1RM WOD 21-15-9 Deadlift 315/205 Box Jumps 30/24 For time Accessory […]

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 – […]

Sat Workout 09.06.14

BRING YOUR FRIENDS AND FAMILY! Group Warm up TEAM WOD TEAM OF 2 (bring a friend) 1st movement is the driver AMRAP in 6min Row 15 cal Max reps KB Swings Rest 2 min AMRAP in 6min 100m Farmer carry w/ KBs or DBs Max reps Jumping pull ups Rest 2 min AMRAP in 6min […]

WOD 09.03.14

WARM UP 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 of the snatch and the […]