CrossFit by Bodyfit

WOD 7:45am, 9am
 In a team of 2 or 4 complete the following:
Run 200m
6 tire flips
12 partner MB situps

if team of 4, everyone runs together, 2 do tire flips & the other 2 do situps, run together, switch movements
if team of 2, do everything together

ENDURANCE 7:45am

Row 5:00 @ 90% max effort, 5:00 @ 50% max effort, 5:00 90% max effort

KID FIT 9am
AMRAP in 10 min of the following:
100m run
5 burpees
20 jump ropes

Fri 01.27.12

WOD 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm

“Sticks & Stones”

3 rounds of:
20 stick (dowel) OHS
5 stone to shoulders (as heavy as you can go)

If you are in the CFBF Body Transormation Challenge you will need to do the Baseline Thursday or Friday during a scheduled class time

Baseline 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm
500m row
40 Air Squats
30 Sit-Ups
20 Push-ups
10 Pull-ups

 WOD 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm
tabata abs (1/2 tabata-4 rounds each movement)
leg lowers, flutters, hollow rocks

then

3 rounds
400m run
20 good mornings 45lb bar
30 abmat situps

 ENDURANCE 5:30pm
Run 4 x 800m with 2 minute rest between intervals

If you are in the CFBF Body Transormation Challenge you will need to do the Baseline Thursday or Friday during a scheduled class time
Baseline 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm
500m row
40 Air Squats
30 Sit-Ups
20 Push-ups
10 Pull-ups

NOTE:  There is a mandatory Staff meeting at 6:30pm (There will be no WOD’s or Workouts taking place at this time).

Strength 10am, 5:30pm
Deload week 
Skill work on 
Snatch

2 Min Challenge
Max Double Unders

Then

Then

WOD 01.21.12 7:45am & 9am
Team Deck of Death
HEARTS = DU’s
DIAMONDS = Pushups
SPADES = Situps
CLUBS = Air Squats
Joker = Team Run

Endurance 7:45am
2 rounds
Rest for exact amount of time as previous row interval
Row 250m
Rest
Row 500m
Rest
Row 1000m
Rest
Row 2000m
Rest

KID FIT 9am
Death by 10m, rest 4 min then:
2 min max push ups