ZombieFit

Archive for May, 2012

WOD: 05/31/12

by on May.31, 2012, under WOD

Flashback to our 500th WOD! This workout is not for the weak of heart. Make sure you are familiar with Z-Fit WODS or other high-intensity workouts (CrossFit, etc.) prior to attempting it. Even the etudiant level is brutal.

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 25m quadrupedal movement, 5 burpees, 10 air squats and 10 jumping pull ups.

WOD 667
For time, complete the following movements:

étudiant:
25 burpees
50 jumping pull ups
50 air squats
50 push ups
100 jumping jacks
40 sit ups
35 five-foot precisions
100 jumping jacks
50 alternating leg lunges (25 each leg)

avancee
20 burpees
50 jumping pull ups
50 air squats
20 burpees
55 push ups
100 jumping jacks
20 burpees
55 sit ups
40 six-foot precisions
60 alternating leg lunges (30 each leg)
20 burpees

traceur:
25 precision-burpees
50 pull ups
50 air squats
25 pull-up burpees
50 push ups
100 jumping jacks
20 burpees
60 sit ups
30 seven-foot precisions
60 alternating leg lunges (30 each leg)
30 burpees

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WOD: 05/30/12

by on May.30, 2012, under WOD

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 25m quadrupedal movement, 10 jumping pull ups, 10 five-foot precisions.

WOD 666

Complete one of the following tabata*exercises:

Rowing
Biking
Running

étudiant:
Complete only 5 tabata sets

avancee and traceur
Complete a full tabata workout (8 sets).

**What this means is that you’ll be picking one of these exercises and performing 8 sets of 20 seconds of maximum effort work (sprinting, cycling or rowing), followed by 10 seconds of rest. If you’re working at the etudiant level, only complete 5 sets.**

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NOTE: This is going to be a tough WOD so make sure you are prepared for it.

Cool Down
Walk 1/2 mile.

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WOD: 05/29/12

by on May.29, 2012, under WOD

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

WOD 665

étudiant:
3 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

avancee
5 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

traceur:
5 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.

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Cool Down
tabata push ups.

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WOD: 05/27/12

by on May.27, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

WOD 664

étudiant:
5 rounds for time of 10 burpees and 10 push ups.

avancee
5 rounds for time of 10 burpees and 15 push ups

traceur:
10 rounds for time of 5 burpees and 5 handstand push ups

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WOD: 05/26/12

by on May.26, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 mile.

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 663

ALL LEVELS:

For time:
run 1 mile OR bike 5 miles OR row 2000m

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