SATURDAY 1.28.12 – BRING YOUR FRIENDS AND FAMILY DAY!

Posted: January 27, 2012 by Bodyfit in WOD
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Sat 01.28.12
For all the 2012 CrossFit by BodyFit Body Transformation participants, we will be having a group get-together immediately following the 9am WOD (10am)!    We plan to discuss what has worked, what hasn’t etc.  Feel free to bring snacks, recipes & strategies.

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

WOD 1.27.12 “STICKS and STONES”

Posted: January 26, 2012 by Bodyfit in WOD
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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)

Strength 10am, 5:30pm

Complete 5 rounds:

Max Rep Pull Ups with 50 lbs
Farmer’s Carry 100 yards as heavy as possible

*For famer’s carry walk out 50 yards and back 50 yards.

Post total reps and load used to comments

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

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 1.26.12

Posted: January 25, 2012 by Bodyfit in WOD
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Thur 01.26.12

 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).

WOD 1.25.12

Posted: January 24, 2012 by Bodyfit in WOD
1
Wed 01.25.12
 
WOD 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm
Squat & Pull reverse ladder & run
Front Squats 155/105:  1.2.3.4.5
Pullups:  10.9.8.7.6
run 400 m
Front squats:  5.4.3.2.1
Pullups:  6.7.8.9.10
 

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

WOD 1.24.12

Posted: January 23, 2012 by Bodyfit in WOD
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Tues 01.24.12
WOD 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm, 7:30pm

2 Min Challenge
Max Double Unders

Then

3 Rounds of the following:
20 Box jumps
20 hand release pushups
20 double unders
TNT 6:30pm (By Trainers approval only – if you want in talk to your trainer!)
” Man Test “
5-4-3-2-1
Squat Snatch (135/95)
Elevated Handstand Push Up (2 45# plate)
5-4-3-2-1
Clean and Jerk (225135)
Pistols
5-4-3-2-1
Deadlift (315/225)
Muscle Up
Endurance 5:30pm, 6:30pm
Row 2k

CFBF 2012 BODY TRANSFORMATION GET-TOGETHER THIS SATURDAY!!!

Posted: January 22, 2012 by Bodyfit in Uncategorized
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Don’t forget that this week (Thursday and Friday) completes 30 days for the 2012 CFBF Body Transformation Challenge and we will be revisiting the BASELINE workout for the final test.   Please plan to come in Thursday or Friday to do your BASELINE workout during one of the scheduled classes (5:30am, 9am, 3:30pm, 4:30pm or 5:30pm)     Also, for all Body Transformation participants, we will be having a group get-together immediately following the 9am Saturday WOD (approximately 10am)!    We plan to discuss what has worked, what hasn’t etc.   Feel free to bring snacks, recipes & strategies.  We look forward to spending time with you all! 

WOD 1.23.12

Posted: January 22, 2012 by Bodyfit in WOD
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Mon 01.23.12
 
WOD 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm 
OPT Challenge #3
AMRAP in 3 minutes of: 
3 Pull-up – Chest To Bars 
3 Burpees
Post total rounds.

Then

10 min AMRAP
3 Muscle-ups
6 Deadlifts 225/185
 
Strength 10am, 5:30pm
Deload Week
Skill work 
Clean and Jerk 

1.21.11 SATURDAY WOD – ENDURNACE – KID FIT

Posted: January 20, 2012 by Bodyfit in WOD
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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

SATURDAY IS BRING YOUR FRIENDS AND FAMILY DAY!!!

Posted: January 19, 2012 by Bodyfit in Announcements
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This Saturday is bring your friends and family WOD day.   They are welcome to WOD at either the 7:45am or 9am classes.   The WOD will be a great, fun, team WOD and well suited for all ability levels.   So get your friends, family and enemies in the box! 

WOD 1.20.11 – 2012 OC THROWDOWN FLOATER WOD FRIDAY!!!

Posted: January 19, 2012 by Bodyfit in WOD
5

WOD 01.20.12

Amrap in 15 min:
3 wall walks
15 plate snatches 45/25
30 standing lunges with plate held anyway

2012 OC Throwdown Floater wod: [you must sign up on the bodyfit website for this WOD. Just post your preferred floater WOD time to comments. You can do both the WOD and the Floater, but WOD will be in one class time and floater WOD will be in another class time. ie: WOD at 4:30, do the floater WOD at 5:30. If you do not sign up on the website, the floater WOD will not be available to you.]

10 min cap:
15-12-9
KB Swings 70/35
Burpee bar hops
rest 2 min
12-9-6 KB swings
burpee bar hops

Strength: 10am, 5:30pmDeadlift:
1 x 5 55%
1 x 3 60%
1 x 1 70%
amrap 75%

KID FIT
3 Rounds for time
100m run
10 power cleans (dowel or bar)
10 supermans

Don’t forget to come in for Saturday’s WOD and Endurance Classes. Saturday WOD 7:45 & 9am. Saturday Endurnace 7:45! Be There!

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