Warm Up: run 1/4 mile or bike .5 miles or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 653

étudiant:
On the minute, for 5 minutes, sprint 100m.

avancée:
On the minute, for 7 minutes, sprint 100m.

traceur
On the minute, for 10 minutes, sprint 100m.

Post times for each sprint to comments.

Cool Down
100 air squats

Warm Up: run 1/4 mile or bike 1 mile or row 250m followed by:

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 push ups

WOD 618

étudiant:
Perform 40 repetitions each of: dips, jumping jacks, air squats, sit ups, and jumping pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

avancée
Perform 60 repetitions each of: dips, jumping jacks, air squats, sit ups and jumping pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

traceur
Perform 75 repetitions each of: dips, knees to elbows (video file from Crossfit HQ), push ups, air squats, and jumping pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

Post number of sets it took to complete the workout to the comments.

Planning begins for our first ZombieFit Seminar!

Myself and some friends have signed up to take part in the “Run For Your Lives” race in Butler, PA on Sept. 1st. You can sign up here. If you want to be a member of our team, just sign up for the 1 p.m. wave and put your team name as ZombieFit. I’m planning on getting t-shirts made for the event. If you want a t-shirt then shoot me confirmation that you’ve signed up under team ZombieFit and I’ll order you one. T-shirts should cost $15-20 (not including shipping).

While looking through our web analytics I came across a fitness blogger who is in the midst of 30 Days of ZombieFit. His name is Kyle Wood and you can check out his blog here. Best of luck Kyle!!

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 595
Tabata Parkour

étudiant:
Tabata air squats, 1 minute rest, tabata box jumps (12 inches), 1 minute rest, tabata 5 foot precisions, 1 minute rest, tabata jumping pull ups.

avancee
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (24 inches), 1 minute rest, tabata 6 foot precisions, 1 minute rest, tabata pull ups.

traceur:
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (30 inches), 1 minute rest, tabata 7 foot precisions, 1 minute rest, tabata L-sit pull ups.

Post total number of repetitions performed to comments.

**For the tabata QM, use each twenty second period to go as far as possible while performing the quadrupedal movement. Score yourself by tabulating feet traveled while QMing.

Cool Down
Go home and watch some parkour videos.

Warm Up: run 1/4 mile or bike 1/2 miles or row 500m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 parkour squats; 10 sit ups

WOD 575

etudiant:
50 burpees for time.

avancee:
100 burpees for time.

traceur:
100 burpee pull-ups for time. (If you do not have a pull up bar available, perform a “precision burpee” instead. A precision burpee just adds a short broad jump to the end of each burpee. So instead of jumping up to grab the pull-up bar, you would jump forward 5 to 6 feet. If you have any questions, hit up the comments!)

Post time to comments.

Cool Down
50m reverse quadrupedal movement x 3.