5 min. AMRAP 10 x standing lunges 5 x toes to bar 10 x double unders rest 2 min. then 5 min. AMRAP 10 wall balls 20/12 to 10′ target 10 KBS 53/35 rest 2 min then max situps in 2 min Strength Box Jump 5×3 @ 75% of 1 RM Box Jump Power Clean [...]
Archive for January, 2012
“Nancy” 5 Rounds for time of 400m run 15 overhead squats 95/65 TNT As many rounds as possible in 8 minutes of: Kettlebell Swing 2/1.5 pood Thruster 95/65 lbs Start a one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for [...]
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 [...]
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 [...]
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 [...]
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
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 [...]
CFBF 2012 BODY TRANSFORMATION GET-TOGETHER THIS SATURDAY!!!
Posted: January 22, 2012 by Bodyfit in UncategorizedDon’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 [...]
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
