ZombieFit

Tag: functional fitness

WOD: 11/17/12

by on Nov.17, 2012, under WOD

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

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

WOD 741
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.

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WOD: 11/14/12

by on Nov.14, 2012, under WOD

Warm Up:
Jog 1/4 mile OR bike 1/2 mile OR row 250m

Precision Ladder Warm Up

WOD 739

étudiant:
For time, complete 12-9-7 repetitions of: 5 foot precisions, dips and sit ups. After each total round complete a 100m sprint or a 1/4 bike sprint or row 125m.

avancee:
For time, complete 15-12-9 repetitions of: 6 foot precisions, dips and sit ups. After each total round complete a 100m sprint or a 1/4 bike sprint or row 125m.

traceur:
For time, complete 21-15-9 repetitions of: 6 foot precisions, dips and sit ups. After each total round complete a 100m sprint or a 1/4 bike sprint or row 125m.

Post time to comments.

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WOD: 11/13/12

by on Nov.13, 2012, under WOD

Warm Up: 3 rounds of:

25m quadrupedal movement, 10 push ups, 10 air squats, 10 sit ups, 10 jumping pull ups

WOD 738

All levels:

For time: run 1 mile OR row 2000m OR bike 15 miles.

Post time to comments.

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WOD: 11/09/12

by on Nov.09, 2012, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 250m followed by:

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

WOD 737
Three rounds for time of:

étudiant:
50m ground kongs; 25 air squats; 25 jumping pull ups

avancée
50m ground kongs; 50 air squats; 50 jumping pull ups

traceur
50m ground kongs; 50 air squats; 25 pull ups

Cool Down
Handstand hold against a wall till failure x 3

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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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