“Walk”
145 pound barbell carry for 1 mile
Load the barbell onto your back and walk 1 mile for time.

Endurance 5:30am

Run : Cover as much Distance as possible in each of the intervals.

4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

Kid Fit 5-24 5:30pm

Warm up: 3 Rounds
5 air squats-> 10m Sprint -> 5 box jumps -> 10m sprint then… Freeze Tag
Skill work: lateral hops, squat clean w/ dowel
WOD: AMRAP in a given amount of time of:
10 Squats
10m Roving plank
10 Power Cleans w/ dowel or bar
10m Bear Crawl
Game: duck walk relay

Im really impressed with EVERYONE’S hard work lately ! Especially those of you who signed up for the WOD Gear Series Competition in July. The event sold out in like 20min and some of you didn’t make it in. Please don’t give up. Keep coming to our Team practices.   We are a family and I hope everyone from the gym can come and support those competing its FREE to spectate. Also if you’d like to volunteer they could use you.

Thanks

Kevin

Owner/Founder

CrossFit by BodyFit

5 Teams preparing for the WOD Gear Team Series in July

Strongman WOD 10am or 5:30pm

Death by Muscle up

Start a clock and do 1 muscle up. On the minute do 2 muscle ups. Each minute, on the minute do one more muscle up than the previous round. Keep adding until you cannot complete the set inside of the minute.
Sub Chest to Bar pullups or regular pullups.
Post complete rounds plus reps to comments.

AMRAP:
20 sec Air Squats
40 sec Double Unders
20 sec Push-ups
40 sec Double Unders
20 sec Sit-ups
40 sec Double Unders
20 sec Jumping Lunges
40 sec Double Unders

Gwen
15-12-9

Clean and Jerk

Touch and go at floor. No regrip, no dumping.

Rest as needed. Report load.

Endurance 5:30am

C2: 2x7min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.

Strength

StrongmanWOD.com
750M Row
2 Minutes max distance Zercher Yoke Carry(sub an axle if you don’t have a yoke)
750M Row
1.5x BWT Zercher Carry
For this wod you’ll have 2 scores–1 for the overall time and 1 for the total distance of zercher carry.
Scale as needed and post times, loads, and distance to comments.

Pizza Helen was a huge success ! Here’s all the Athletes below … Big thanks to all that came and showed their support for Joniece

And thank you to Stadium Pizza San Jacinto for the Awesome Pizza!

7:45am or 9am

“Big Fat Baseline”

800m run (together)

80 squats

60 ab mat sit ups

40 push ups

20 pull ups

400 meter run

For friends and faimly scale as needed

Teams of 2  all must run together

but 1 is working the exercise while one is holding front plank next to them for entire WOD

Kid Fit 9:00am

Skill: jump rope

5 rounds
50m run
5 pushups
10 box jumps
15 air squats.

Game

10:00am TEAM WOD ( WOD GEAR TEAM SERIES)

Event 1:

1 Rounds of Run 400 Meters

21 Squat Cleans 135/95

21 Burpees

Event 2:

Max Air Squats in 2min

Max Push ups(hand release) in 2min

Event 3:

Run 800 Meters, 200 Double Unders, Plate Snatch45/25, Run 800 Meters

]]> http://bodyfit4everybody.com/2012/05/18/friends-and-family-saturday/feed/ 0 33.778608 -116.957652 33.778608 -116.957652 Bodyfit http://bodyfit4everybody.com/2012/05/17/wod-05-18-12/ http://bodyfit4everybody.com/2012/05/17/wod-05-18-12/#comments Fri, 18 May 2012 03:27:58 +0000 Bodyfit http://bodyfit4everybody.com/?p=6789 ]]> OPEN GYM FRI !

Pick a WOD you missed this week (Strength included)

or

Choose a Girl WOD or Hero WOD

Please be mindful of other while working out or just hanging out

5:30am, 9:00am, 10:00am, 3:30pm, 4:30pm (NO 5:30pm)

Then

6:00pm

Pizza Helen !

“Pizza Helen”

Use 18″ Pizzas (8 slices a pizza)
Eat one slice
Run 400m (slice must be finished before start of run)
21 kettle bell swings
12 pull ups
3 rounds

SPECTATORS OR ATHLETES … You can before or during the workout Donate 5.00 and GIVE ANY ATHLETE ANOTHER SLICE OF PIZZA  (capped at 3 slices on top of the 3 slices they have to eat already … per athlete) 

$10 to participate (includes pizza)
$5 for 2 pieces of pizza and a bottle of water for those who just want to eat pizza, but don’t want to do the workout.

2nd Annual Pizza Helen ! This year we are raising money for Joniece to help her with her Football cost.

“Pizza Helen”

Use 18″ Pizzas (8 slices a pizza)
Eat one slice
Run 400m (slice must be finished before start of run)
21 kettle bell swings
12 pull ups
3 rounds

SPECTATORS OR ATHLETES … You can before or during the workout Donate 5.00 and GIVE ANY ATHLETE ANOTHER SLICE OF PIZZA (capped at 3 slices on top of the 3 slices they have to eat already … per athlete) 

$10 to participate (includes pizza)
$5 for 2 pieces of pizza and a bottle of water for those who just want to eat pizza, but don’t want to do the workout.

Last year John V took first place .. He will return to defend his title !

3 rounds of 30 seconds of reps of
-Pull ups, push ups, sit ups (butterfly), and air squats.
-No resting between rounds or movements.
-Max efforts are not required.
-Post total reps for all 3 rounds.

WOD 5:30am, 9am 3:30pm, 4:30pm, 5:30pm (6:30pm Staff Meeting)

10 Atlas Stone Lunges(Stone is held in the midsection…bear hug style…no shouldering)

30 Double Unders

10 Chest to Bar Pullups

30 Double Unders

5 Rounds for time

Endurance 5:30am (Bad asses)

Row 8 x 250m @ 90% of best average.  Rest 1 min between intervals

KidFit 5:30pm 

Skill: hand stand holds

8 min Amrap
10 push press
35m shuttle run

Game!

Every 30 seconds

Complete one 60 yard sprint every 30 seconds for 6 mins.

then..

For time:

50 Dips
100 Toes to Bar

*Dips and T2B can be broken up into any amount of sets or combinations.

Post fastest sprint and total time for dips & T2B to comments

Strength

“Regler”

3 rounds of 400M overhead carry using a 20KG plate(Women use 15KG)

Rest 3 minutes between attempts

Each time the plate drops from the overhead position you must complete 5 ground to overheads with the plate

Post time to comments

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
Austin Malleolo 18/6:17.
Post Tabata score and mile time to comments.

T-N-T  (Tuesday Night ThrowDown) 6:30pm

This T-N-T will be a meeting/WOD for those competing at the WOD GEAR Series in July 

For Time:

Women then men one at a time
30 Wall Balls 20/14 lbs

Annie are you OK fashion

300m Row
30 Box Jump – 20″ Boxes
30 Dumbbell Push Presses 40 lbs
30 Kettlebell Swings 24/16 kg

Men then women one at a time
30 Deadlifts 225/135 lbs

Post total time.

Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in Annie R U Ok format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.

Endurance 

BRING YOUR WATCH !

All out effort run
90 seconds on 90 seconds off x 6
Cover as much distance as possible in the 90 second intervals.

KidFit

Skill: long jump/walking lunge

2 rounds
10 standing long jumps
25′ walking lunges
10 kettlebell swings
10 burpees
25m sprint