ZombieFit

Tag: metcon wod

WOD: 11/24/12

by on Nov.24, 2012, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 250m followed by:
3 rounds of: 50m quadrupedal movement, 10 double unders, 10 lunges (5 each leg), 10 sit ups.

WOD 745
CrossFit’s “Cindy”

étudiant:
Complete as many rounds as possible in 20 minutes of:
5 jumping pull ups, 10 push ups, 15 air squats.

avancée
Complete as many rounds as possible in 20 minutes of:
5 pull ups, 10 push ups, 15 air squats.

traceur
Complete as many rounds as possible in 20 minutes of:
5 l-sit pull ups, 10 push ups, 15 air squats.

Post rounds completed to comments.

Cool Down
10 handstand push ups. Concentrate on your form. If possible do them free-standing.

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WOD: 11/23/12

by on Nov.22, 2012, under WOD

WOD 744

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

étudiant:
21-15-9 repetitions for time of: push ups, sit ups and jumping jacks.

avancée
21-15-9 repetitions for time of: burpees, sit ups and push ups.

traceur
21-15-9 repetitions for time of: handstand pushpus, sit ups and push ups.

Post time completed to comments.

Cool Down
100m of walking lunges.

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WOD: 11/19/12

by on Nov.19, 2012, under WOD

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

3 rounds of 10: 25m quadrupedal movement, 10 dips and 10 five-foot precisions.

WOD 743

étudiant:
3 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

avancee
3 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.

traceur:
5 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.

Cool Down
tabata push ups.

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WOD: 11/18/12

by on Nov.18, 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 and 10 jump rope double-unders (or 50 single unders).

WOD 742

étudiant:
50 burpees for time.

avancee
75 burpees for time.

traceur:
100 burpees for time.

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WOD: 11/15/12

by on Nov.15, 2012, under WOD

Warm up: run 1/4 mile OR bike 2 miles OR row 250m then:

3 rounds of 10: 25m quadrupedal movement, 5 foot precisions, push ups and double unders.

WOD 740

étudiant:
On the minute for 20 minutes perform 3 push ups, 5 sit ups and 5 air squats.

avancee:
On the minute for 5 minutes perform 5 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes (with no rest) perform 10 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes perform 5 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 5 push ups, 5 sit ups and 10 air squats.

traceur:
Same as avancee, only after each round perform 2 burpees.

If you cannot complete all movements within the minute timeframe, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.

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