Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 air squats, 10 double unders, 10 push ups, 10 jumping jacks.

WOD 49

étudiant:
5 rounds for time of:
10 jumping pull ups; 10 sit ups; 10 twelve inch box jumps.

avancée:
5 rounds for time of:
10 pull ups; 10 sit ups; 10 twenty-four inch box jumps

traceur:
5 rounds for time of:
10 L-sit pull ups; 10 knees to elbows (video file from Crossfit HQ; 10 thirty-six inch box jumps

Cool Down
200m reverse quadrupedal movement.

Merry Christmas Everyone!

This is a video edited by Native and put together from footage taken this past Monday at the ZombieFit open gym at Excel Gymnastics.

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 48

étudiant:
Squats, sit ups and push ups. On minute one, complete 1 air squat, 1 push up and 1 sit up. On minute two, complete 2 air squats, 2 push ups and 2 sit ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

avancée:
Squats, sit ups, push ups and pull ups. On minute one, complete 1 air squat, 1 sit up, 1 push up and 1 pull up. On minute two, complete 2 air squats, 2 sit ups, 2 push ups and 2 pull ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

traceur
Squats, sit ups, push ups, double unders and pull ups. On minute one, complete 1 air squat, 1 sit up, 1 push up, 1 double under and 1 pull up. On minute two, complete 2 air squats, 2 sit ups, 2 push ups, 2 double unders and 2 pull ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

Post rounds completed to comments.

Cool Down
If you completed less than 5 rounds of the exercises above, you must complete 50 repetitions of each movement. If you completed less than 10 rounds, but more than 5 rounds, you must complete 25 repetitions of each movement. If you completed more than 10 rounds, but less than 15 rounds, you must complete 10 repetitions of each movement. If you completed 15 rounds or more, you do not have to perform any additional work.

This is to be completed on your own time. It is not a metabolic conditioning workout.

Class is on tonight at Excel Gymnastics

Come on out for introductory parkour training and some wicked conditioning.

3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132

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Cost: 10$. Class includes a group warm-up, as well as introduction and practice of basic parkour movements. Instruction is followed by a short, but intense, conditioning session. Hope to see you there!

And remember, if you participate in class, admission to Monday’s open gym is half off (5 bucks). Participation includes the warm-up, level specific instruction and conditioning.