Tag Archives: Hemet

OPEN GYM FRIDAY 10.17.14

OPEN GYM FRIDAY! Make up a workout you missed this week. Smash a wod you’ve had your eye on. Lift something heavy! 5:30am-6:30am 9:30am-10:30am 3:30pm-6:30pm Don’t forget this Saturday is Bring your friends and family free. 8:00am CrossFit By BodyFit769 South San Jacinto Ave #C San Jacinto, CA, 92583 USA crossfitbybodyfit@gmail.com • 951-378-3563

WOD 10.15.14

WARM UP 10min Group Warm up WOD Deadlift 1×5 at 50% 1RM 1×3 at 60% 1RM 1×2 at 70% 1RM 1×1 at 75% 1RM 1×1 at 80% 1RM 1×1 at 85% 1RM 1×AMRAP at 90% 1RM then 9-7-5 reps, for time of: Power Clean, 115/75 lbs Shoulder-to-Overhead, 115/75 lbs Overhead Squat, 115/75 lbs Sumo Deadlift […]

WOD 10.14.14

WARM UP 10min Group Warm up WOD Shoulder Press 1×5 at 50% 1RM 1×3 at 60% 1RM 1×2 at 70% 1RM 1×1 at 75% 1RM 1×1 at 80% 1RM 1×1 at 85% 1RM 1×1 at 90% 1RM Then As many reps in 15 mins as you can of: Ring Dip Hold, 30 secs Ring Dip […]

WOD 10.13.14

WARM UP 5min Roll out/Mash Legs Joint Rotation Shoulder Pass Through easy 400m run 10min Group warm up drills WOD Squat 50.0% 1×5 60.0% 1×3 70.0% 1×2 75.0% 1×1 80.0% 1×1 85.0% 1×1 90.0% 1×1 For time: 100 Pull-ups 100 Wall Balls, 20/14 lbs   Then 100 Ab mat sit ups For time EWOD 10 […]

WOD 10.09.14

WARM UP 10min warm up on movements WOD 45 minute amrap 20 situps 20 cals row/or 200m run 5 cleans 175/115# 10 hand stand pushups Or Hand release push ups 50 double unders Or 100 singles 15 pullups

WOD 10.07.14

WARM UP 75 reps Snatch (use bar or dowel) WOD Press 70% 1×1 75% 1×1 85% 5×3 Then Complete 5 rounds: Handstand Push Ups – max reps Scaled – Hand release push ups – max reps *rest as needed between rounds then… Complete 8 rounds: Sprint 100 yards *rest 45 seconds between rounds Post total […]

WOD 10.06.14

WARM UP Joint rotation Shoulder pass through 10min AMRAP of 5 Strict pull up 10 push up strict 15 air squat WOD Squat 70% 1×1 75% 1×1 85% 5×3 Then Row 500m 50 Wall Ball 30/20 adv 20/16 Rxd 16/12 scaled 50 push ups (ring push ups for advanced) 50 Kettlebell swing Russian 88/70 advanced […]

WOD 10.02.14

WARM UP Group Warm up WOD Team WOD (If you dont have a partner we will figure it out) (Or bring a friend) WOD #1 400m Yoke Carry (one athlete at a time carry’s the Yoke) Once athlete #1 sets the yoke down each athlete must preform 3 burpee over Yoke then Athlete #2 can […]

WOD 10.01.14

WARM UP Joint Rotation Shoulder pass Through Easy 400m Run or Easy 500m row WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: 2 pood Russian KB Swings Sprint 40 yards *After each set of reps of swings, perform one 40 yard sprint. Post times to comments. Then Deadlift 7×3 at […]

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.