ZombieFit

Archive for May, 2012

WOD: 05/25/12

by on May.25, 2012, under WOD

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

WOD 662

étudiant:
For time, complete 5 rounds of:

100m sprint
5 push ups
5 sit ups
5 air squats

avancée
For time, complete 7 rounds of:

100m sprint
5 push ups
5 sit ups
5 air squats

traceur
For time, complete 10 rounds of:

100m sprint
5 push ups
5 sit ups
5 air squats

Post time to comments.

Cool Down
Handstand hold against wall to failure x 3.

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WOD: 05/23/12

by on May.23, 2012, under WOD

Warm up: run 1/4 mile OR bike 1/2 miles OR row 250m then:

3 rounds of 10: 50m quadrupedal movement, 5 foot precisions, push ups and double unders.

WOD 661

étudiant:
On the minute for 20 minutes perform 5 push ups, 5 sit ups and 5 air squats.

avancee:
On the minute for 5 minutes perform 5 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes (with no rest) perform 10 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 10 air squats.

traceur:
Same as avancee, only after each round perform 2 burpees.

If you cannot complete all movements within the minute timeframe, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.

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WOD: 05/22/12

by on May.22, 2012, under WOD

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

3 rounds of 10: 50m quadrupedal movement, 10 dips, 10 five-foot precisions and 10 push ups.

WOD 660

étudiant:
For time, complete:

100 jumping jacks
25 jumping pull ups
100 jumping jacks
25 air squats
100 jumping jacks
25 push ups
100 jumping jacks
25 sit ups
100 jumping jacks
25 five foot precisions

avancee
25 burpees
25 pull ups
25 burpees
25 air squats
25 burpees
25 push ups
25 burpees
25 sit ups
25 burpees
25 five foot precisions

traceur:
25 burpees
50 pull ups
25 burpees
50 air squats
25 burpees
50 push ups
25 burpees
50 sit ups
25 burpees
50 six foot precisions

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WOD: 05/21/12

by on May.21, 2012, under WOD

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

3 rounds of: 10 air squats; 10 sit ups; 10 push ups; 10 jumping pull ups

WOD 659

étudiant:
Lunge walk 100m, then lunge walk backwards 100m. Make sure your knee touches the ground on every lunge.

avancée:
Same as above, only do this for 200m.

traceur:
Same as above, only do this for 300m.

Cool Down
3 x 50m forward qaudrupedal movement. You may rest in between sets.

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WOD: 05/19/12

by on May.19, 2012, under WOD

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

3 rounds of 10: 10 squats, 10 push ups, 10 sit ups, 10 pull ups (sub jumping pull ups if needed).

WOD 658

étudiant:
15-9-7 repetitions for time* of: 12 inch box jumps**, push ups, sit ups. (This means 15 reps of box jumps, 15 reps of push ups, 15 reps of sit ups, 9 reps of box jumps, 9 reps of push ups, 9 reps of sit ups, etc.)

avancée
21-15-9 repetitions for time* of: 24 inch box jumps, push ups, sit ups.

traceur
21-15-9 repetitions for time* of: 24 inch box jumps, push ups, elbows to knees (a .wmv file from CrossFit).

If needed sub parkour squats for box jumps.

Cool Down
100m quadrupedal movement

*Remember, that when completing a WOD for time, you must complete the exercises as quickly as possible with minimal/no rest in between repetitions and sets. Attempt to go at a pace that is sustainable. If you do not have any experience with metabolic conditioning type workouts, I strongly suggest you perform several WOD’s at an etudiant level prior to moving on to avancee or traceur.

**When performing box jumps, ensure that you are landing with both feet firmly planted. Stand up to your full height and activate (push forward) your hips. Don’t forget to pick up your knees when performing the jumps!

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