Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 29
Check out this awesome write up on the pistolfrom Beast Skills.

21-15-9 repetitions for time of:

étudiant:
lunges and push ups. In between each set perform 50m quadrupedal movement (21 – 50m qm – 15 – 50m qm – 9 – 50m qm).

avancée
one legged squats (pistols – alternating each leg) and push ups. In between each set, perform 100m quadrupedal movement.

traceur
one legged squats (pistols – no alternating, i.e. 21 reps of one legged squats with the left leg, then 21 reps with the right leg) and push ups. In between each set, perform 100m quadrupedal movement.

Post time to comments.

Warm Up:
3 rounds of: 10 squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 26

All levels: run 1 mile OR bike 10 miles OR row 2000m for time.

Post time to comments.

Cool Down
3 x 100m sprints.

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 jumping jacks and 5 burpees.

WOD 25
Tabata This

This is a CrossFit WOD where you use the tabata protocol for four exercises. Air squats, push ups, sit ups and pull ups. This means that you will be performing 8 sets of each individual exercise which includes 20 seconds of work, followed by 10 seconds of rest. Read this post for a more in-depth explanation. In this exercise, there is NO rest in between the exercises. Once you have finished with squats, you immediately start with push ups. Keep track of all repetitions completed for each set. At the end of the WOD calculate the total as your score.

étudiant:
Complete a 1/2 Tabata This. Instead of 8 sets for each exercise, only complete 4.

avancée
Complete the full Tabata This workout using any substitutions necessary, i.e. jumping pull ups for pull ups or push ups on your knees instead full range of motion push ups.

traceur
Complete the full Tabata This workout using correct form and full range of motion for every movement.

Post total reps to comments.

Cool Down
3 sets of 5 parkour squats.

Great class tonight!! Thanks to everyone who came out!

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 pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 21

étudiant:
Three rounds of 15-9-7 reps for time of: 5 foot precision jumps and push ups.

avancée
Three rounds of 21-15-9 reps for time of: 7 foot precision jumps and push ups.

traceur
Three rounds of 21-15-9 reps for time of: 7 foot precision jumps and handstand push ups.

Post time to comments.

Cool Down
100m reverse quadrupedal movement.

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 (may sub with push ups if you don’t have a pull up bar).

WOD 19

We are going to use a great list of drills for this WOD. It comes to us from APK (American Parkour)
Additionally, please feel free to review this list at any time for new exercises and ideas.
http://www.americanparkour.com/content/category/5/25/386/

étudiant:
choose 5 of the exercises and do 1 set of 10 reps for each exercise

avancée:
choose 7 of the exercises and do 1 set of 10 reps for each exercise

traceur:
choose 10 of the exercises and do 1 set of 10 reps for each exercise

-post exercises chosen to comments

Cooldown: stretch all the major muscle groups for at least 30 seconds respectively and watch this Parkour Strength Training video!