ZombieFit

Archive for January, 2011

Rest Day: 01/31/11

by on Jan.31, 2011, under Rest day

Today is a Rest Day!

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WOD: 01/30/11

by on Jan.29, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 mile or row 500m followed by: 10 push ups, 10 sit ups, 10 jumping pull ups and 10 air squats

WOD 322

étudiant:
Three rounds for time of:

Sprint 100m
25 air squats
10 burpees

avancée
Five rounds for time of:

Sprint 100m
25 air squats
10 burpees

traceur
Five rounds for time of:

Sprint 100m
25 air squats
10 pull-up burpees

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WOD: 01/29/11

by on Jan.28, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 mile or row 500m followed by: 2 rounds of 75m quadrupedal movement and 50 jumping jacks.

WOD 321

étudiant:
Max effort for 30 seconds for EACH exercise: push ups, sit ups, air squats, jumping pull ups. There is NO rest between exercises. Count your total reps completed for all exercises. After the first round (30 seconds of each exercise) take a 2 minute break. Perform 3 rounds total.

avancée
Max effort for 30 seconds for each exercise: push ups, sit ups, air squats, pull ups. Same as above, only complete 5 rounds. 2 minute rest between each round. Count your total reps for all exercises and rounds.

traceur
Max effort for 30 seconds for each exercise: handstand push ups, sit ups, air squats, muscle ups. Complete 5 rounds. Rest 2 minutes between each round. Count your total reps for all exercises and rounds.

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WOD: 01/28/11

by on Jan.28, 2011, under WOD

Warm Up: Run 1/4 mile OR row 250m OR bike 2 miles, then:
3 rounds of 10 push ups, 10 sit ups, 10 air squats, 10 pull ups (may sub with jumping)

WOD 320
You are to perform these exercises until you fail to perform all movements in the 1 minute time (not to exceed 20 minutes). If you do not complete the repetitions in the minute round (when under the 15 minute mark), stop the clock and perform 2 burpees, then restart the clock and continue the movements for 15 minutes. You must attempt the movements for 15 minutes. If you fail to complete the movements in the 1 minute time frame after 15 minutes, that is your last round.

On the minute, and for at least 15 minutes but no longer than 20 minutes, complete the following:

étudiant:
3 push ups
5 air squats
7 jumping jacks

avancée
3 pull ups (if you are doing jumping pull ups, sub with 7 repetitions)
5 push ups
7 air squats

traceur
5 pull ups
7 push ups
9 air squats

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Rest Day: 01/27/11

by on Jan.27, 2011, under WOD

Rest Day!

Sometimes you may not feel like performing a ZombieFIt WOD, so here are a list of other websites with good WODs:

Crossfit – functional fitness and metabolic conditioning website with emphasis on Olympic lifts, gymnastics and bodyweight movements.

Gymnastics WOD – the name speaks for itself.

Mobility WOD – learn to get the most from your body by increasing flexibility and muscle elasticity.

Travel Wods by Carolina CrossFit – most ZombieFit WODs can be done with no equipment, but if you’re traveling and looking to change it up a bit, check this page out.

The WOD Shop – Functional fitness is about virtuosity and being able to acclimate yourself to different stresses on the fly. No better website prepares you for this than The WOD Shop. Pick a poison and get ready for a beat down.

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