ZombieFit

Tag: Parkour

WOD: 12/01/12

by on Dec.01, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 25m quadrupedal movement, 5 burpees, 10 sit ups

WOD 750

For time, complete the following movements:

étudiant:
10 five-foot precisions
10 jumping jacks
10 push ups
10 air squats
10 burpees
10 air squats
10 push ups
10 jumping jacks
10 five-foot precisions

avancée
20 five-foot precisions
20 jumping jacks
20 push ups
20 air squats
20 burpees
20 air squats
20 push ups
20 jumping jacks
20 five-foot precisions

traceur
30 five-foot precisions
30 jumping jacks
30 push ups
30 air squats
30 burpees
30 air squats
30 push ups
30 jumping jacks
30 five-foot precisions

**try to complete each individual set unbroken, i.e. without stopping for rest.

Share
Leave a Comment :, , , , , , , , more...

WOD: 11/29/12

by on Nov.29, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 749

21-15-9 repetitions for time of:
étudiant:
12 inch box jumps
push ups
sit ups

avancée
24 inch box jumps
push ups
sit ups

traceur
24-36 inch box jumps
handstand push ups
sit ups

Cool Down
100m sprint x 3 with 1 minute rest between each rep.

Share
Leave a Comment :, , , , , , , , , more...

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.

Share
Leave a Comment :, , , , , , , more...

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.

Share
Leave a Comment :, , , , , , , more...

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.

Share
Leave a Comment :, , , , , , , more...