First Muscle-Ups

Posted by Crossfit BattleFit on May 8, 2013 in Videos, Workout of the Day | 0 comments

VIDEO – Andy Gets Muscle-Ups

05.07.13 WOD

Posted by Crossfit BattleFit on May 8, 2013 in Workout of the Day | 0 comments

For time:

30 Burpee Muscle-Ups

or

30 Burpees
90 Pull-Ups
90 Dips

05.02.13 WOD

Posted by Crossfit BattleFit on May 2, 2013 in Workout of the Day | 0 comments

“Tabata”

8 rounds of max reps in 20 seconds, followed by 10 seconds rest.

C2B Pull ups

Push ups

Sit ups

Squats

Double-Under

Complete all eight rounds of pull ups before moving on to the push-ups.  Score is total of lowest rep rounds for of each movement.

05.01.13 WOD

Posted by Crossfit BattleFit on May 1, 2013 in Workout of the Day | 0 comments

40min to:
Warm-Up
Mobilize
Establish a heavy 1rep Clean & Jerk

then…

10 Rounds for Time
10 Deadlifts 95#/65#
8 Hang Power Cleans 95#/65#
6 Push Press 95#/65#
(15min cut-off)

04.15.13 WOD

Posted by Crossfit BattleFit on Apr 16, 2013 in Workout of the Day | 0 comments

Establish a heavy Squatch + Overhead Squat

Every Minute on the Minute for 12 minutes:
3 Squat Cleans

04.14.13 WOD

Posted by Crossfit BattleFit on Apr 14, 2013 in Workout of the Day | 0 comments

For time:
21-18-15-12-9-6-3 rep rounds of:
Plate Ground to Overhead, 45#/25#
*5 Burpees + 30 Double Unders between rounds.

04.13.13 WOD – “Angie”

Posted by Crossfit BattleFit on Apr 14, 2013 in Workout of the Day | 0 comments

For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

04.04.13 WOD

Posted by Crossfit BattleFit on Apr 4, 2013 in Workout of the Day | 0 comments

*OTM x 6

Squat Clean and Jerks, approx. 70% of 1rm

*5 RFT:

10 Cleans and Jerks, 135#/95#

10 Burpee Pull Ups

04.03.13 WOD

Posted by Crossfit BattleFit on Apr 4, 2013 in Workout of the Day | 0 comments

5 RFT:

• 200m Run
• 35 Double Unders

Establish Max Height STANDING Box Jump

04.02.13 WOD

Posted by Crossfit BattleFit on Apr 4, 2013 in Workout of the Day | 0 comments

Front Squat 1RM

3RFT

• Run 400m
• 7 Deads, 275#/185#
• 14 Box Jumps, 30”/24”

04.01.13 WOD

Posted by Crossfit BattleFit on Apr 4, 2013 in Workout of the Day | 0 comments

Dynamic Stretching

Complete as many rounds as possible in 12 minutes of:

• 75 pound Shoulder press, 4 reps
• 75 pound Sumo deadlift high-pull, 8 reps
• 75 pound Front squat, 12 reps

30.30.13 WOD – CF Open WOD 13.4

Posted by Crossfit BattleFit on Apr 4, 2013 in Workout of the Day | 0 comments

CF Open 13.4

135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

03.28.13 WOD

Posted by Crossfit BattleFit on Mar 28, 2013 in Workout of the Day | 0 comments

*3.5 minutes Jump Rope (singles)
- count number of stops or misses as score

*10RM Deadlift

*16 Alternating Rounds  Tabata Protocol of:

• Jumping Split Lunges
• Double Unders

-post lowest repetitions performed for each movement

03.27.13 WOD

Posted by Crossfit BattleFit on Mar 27, 2013 in Workout of the Day | 0 comments

3 RFT:
10 Power Cleans, 135/95
10 Dips
10 KB Swing 70#/53#
10 HSPU
10 Burpees

4 Rounds of Run 200m on the 1:45 minutes.

03.26.13 WOD

Posted by Crossfit BattleFit on Mar 27, 2013 in Workout of the Day | 0 comments

*3 minutes Jump Rope (singles)

*Establish 5RM – Back Squat

*4 Rounds for Total Reps

• 2min Max Reps Strict C2B Pull-Ups
• 1min Rest
• 2min Max Reps Push Press 135#/95#
• 1min Rest

-Post total reps from all four rounds.