ZombieFit

Tag: conditioning

WOD: 11/08/12

by on Nov.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 squats, 10 sit ups, 10 double unders (or 50 single unders) and 10 push ups.

WOD 736
Borrowed a WOD from CrossFit Endurance. If you have any aspirations to be a bad ass endurance athlete, I highly suggest you check out their programming.

Choose one of the following: run, swim, bike or row (C2)

étudiant:
5×1 minute intervals, Rest 30sec between intervals.*

avancee
8×1 minute intervals, Rest 30sec between intervals.

traceur:
12×1 minute intervals, Rest 30sec between intervals.

*Hold maximal distance possible on each interval.

Post distance of each interval to comments.

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WOD: 11/04/12

by on Nov.04, 2012, under WOD

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

3 rounds of: 10 air squats, 5 sun salutations, 10 sit ups

WOD 733

Then practice you parkour roll. If you have no training with a pk roll, or need some help with your roll, check out our tutorial:

Perform at least 50 rolls. I cannot put enough emphasis on learning how to roll properly and instinctively. The pk roll has literally kept me from seriously injuring myself, and is a skill absolutely necessary prior to taking your training outside. Perform the roll on a padded and soft surface unless you have a significant amount of experience with the move. DO NOT PERFORM THE ROLL IN THE WOD UNLESS YOU ARE CONFIDENT YOU’RE DOING IT CORRECTLY

étudiant:
In 10 minutes, complete as many rounds as possible of: 1 parkour roll, 3 push ups, 6 air squats, 9 sit ups.

avancee
In 15 minutes, complete as many rounds as possible of: 2 parkour roll, 3 pull ups, 6 push ups, 9 air squats.

traceur:
In 20 minutes, complete as many rounds as possible of: 2 parkour roll (alternate sides), 5 pull ups, 10 push ups, 15 air squats.

**Now, when performing this WOD, TAKE YOUR TIME WHEN PERFORMING THE PK ROLL. Concentrate on your form and technique, then bust through the rest of the round. Parkour rolls can be dangerous if not done correctly. Do not flip over your neck or over the center of your back. If ANY part of the roll hurts you are doing it wrong. Stop the timer, and practice the roll until you can perform it pain free.**

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WOD: 10/25/12

by on Oct.25, 2012, under WOD

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

WOD 729

étudiant:
tabata squats and tabata push ups.

avancée
tabata squats, tabata push ups, tabata sit ups and tabata pull ups

traceur
tabata squats, tabata push ups, tabata sit ups, tabata pull ups and tabata 5 foot precisions.

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WOD: 10/24/12

by on Oct.24, 2012, under WOD

WOD 728
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 mile.

3 rounds of 10: 10 squats, 10 push ups, 10 double unders (or 50 single unders) and 10 push ups.

étudiant:
In 10 minutes, complete as many rounds as possible of: 25m quadrupedal movement, 5 push ups, 10 sit ups and 15 jumping jacks.

avancee
In 10 minutes, complete as many rounds as possible of: 50m quadrupedal movement, 5 burpees, 10 sit ups and 15 jumping jacks.

traceur:
In 20 minutes, complete as many rounds as possible of: 50m quadrupedal movement, 5 burpees, 10 sit ups and 15 jumping jacks.

Post rounds completed to comments

Cool Down
50 alternating lunges.

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WOD: 11/04/09

by on Nov.03, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 jumping pull ups.

WOD 15
21-15-9 reps for time of:

étudiant:
push ups, air squats, sit ups. (i.e. 21 push ups, 21 air squats, 21 sit ups, 15 push ups, 15 air squats, 15 sit ups, 9 push ups, 9 air squats, 9 sit ups).

avancée
pull ups, push ups, air squats, sit ups.

traceur
pull ups, handstand push ups, air squats, sit ups.

Must be completed in 11 minutes.

Cool Down
5 standing broad jumps. (Max Effort)

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