ZombieFit

Archive for September, 2012

WOD: 09/25/12

by on Sep.25, 2012, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 push 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 713
Perform the following for time:

étudiant:
25 air squats
25 jumping jacks
25 sit ups
25 precisions

avancée
50 air squats
50 jumping pull ups
50 sit ups
50 precisions

traceur
75 air squats
75 jumping pull ups
75 sit ups
75 precisions

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ZombieFit WOD interruption and WOD: 09/24/12

by on Sep.24, 2012, under WOD

Hey everyone! Hope all is well. I was recently on vacation and half-way through found out that ZombieFit had been hacked. I was unable to log-in or post anything until just a couple of minutes ago. I sincerely apologize for the inconvenience! As some of you may know, this is the 3rd time that someone has messed with my site and I have contacted our service providers about putting in place some safety applications to ensure this does not happen again. I may have to perform a complete site re-design to a different ISP and/or site template. So please be patient with any forthcoming changes.

Now for the WOD:

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

3 rounds of: 25m quadrupedal movement, 10 push 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 712
Perform the following for time:

étudiant:
3 rounds of:

10 jumping pull ups
10 sit ups
10 air squats

avancée
3 rounds of:

15 pull ups
25 sit ups
25 air squats

traceur
5 rounds of:

25 pull ups
25 sit ups
25 air squats

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Rest Day: 09/09/12

by on Sep.09, 2012, under Misc.

Today is a Rest Day!

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WOD: 09/08/12

by on Sep.08, 2012, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 push 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 711
Perform the following for time:

étudiant:
50 burpees

avancée
75 burpees

traceur
100 burpees

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WOD: 09/07/12

by on Sep.07, 2012, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 push 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 710
Perform the following for time:

étudiant:
3 rounds of:

100m sprint
25 air squats
10 push ups

avancée
5 rounds of:

100m sprint
25 air squats
10 push ups

traceur
5 rounds of:

200m sprint
25 air squats
25 push ups

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