WORKOUT OF THE DAY

18 Apr

Monday 19/04/2010

CrossFit BodiComplete WOD

Pick a piece of equipment and spend 10 minutes warming up on it. Or if you’re not in the gym try a slow 10 minute jog.

5 * 400m runs

Then:

5,5,5,5,5 Squats. (aim for a heavier weight)

2km Row

Finish with a quick walk for 5 minutes to cool down.

17 Apr

Sunday 18/04/2010

CrossFit BodiComplete WOD

Rest Day.

Work on stretching out any sore muscles today and use the opportunity to recover.

What’s your favourite way to relax? Post to comments.

16 Apr

Saturday 16/04/2010

CrossFit BodiComplete WOD

Warm up with 7 sets of 10 walking lunges, Rest 30 seconds between sets.

5 * 500m row in under 2 minutes. Rest as required between sets.

Then 3 rounds of:

15 BW rows
20 Box jumps
25 Situps

3km Bike ride to cool down. Stretch Quads, abs, shoulders and hips.

15 Apr

Friday 15/04/2010

CrossFit BodiComplete WOD

Warm up by doing 5 squats and 5 pushups. Take your time through that and repeat 7 times.

100 burpees.

Stretch hips, calves, quads, pecs and shoulders to recover.

Post time to comments.

14 Apr

Thursday 15/04/2010

CrossFit BodiComplete WOD

5km Bike ride to warm up.

5 * 400m run. Rest 1:30 between runs.

Then 5 * 5 Bench Press for strength.

2km Row for time.

Stretch, Pecs, Shoulders, Biceps and Hips.

Post time and weight to comments.

13 Apr

Wednesday 14/04/2010

CrossFit BodiComplete WOD

Spend 5 minutes working on air squat, use a pump bar if necessary align yourself.

1000m row
Then 3 rounds of:

15 Squat Press (thrusters) at 30kg
12 Barbell BodyRows (from under the bar)
9 Burpees

Then 1000m row.

Rest 5 minutes then Squat for strength.
5 sets of 5 reps. Increase weight to what’s liftable. Rest as long as required between sets.

Post time and weight to comments.

13 Apr

Tuesday, 13/04/2010

CrossFit BodiComplete WOD

Use 10 minutes to warm up on a piece of equipment.

Then 5 rounds of:

10 situps
15 pushups
20 squats
200m run

Spend 5-10 minutes stretching hamstrings, quads, hips and pecs.

Post time to comments.

BODICOMPLETE SOCIAL

TODAY’S NEXT SESSIONS

  • Open GymTuesday, 3:00 pm - 5:00 pm3:00 PM Open Gym
  • CrossFitTuesday, 5:00 pm - 6:00 pm5:00 PM CrossFit
  • CrossFitTuesday, 6:00 pm - 7:00 pm6:00 PM CrossFit
  • CrossFitTuesday, 7:15 pm - 8:15 pm7:15 PM CrossFit
  • CrossFitWednesday, 5:30 am - 6:30 amCrossFit: 5:30 AM
  • CrossFitWednesday, 6:45 am - 7:45 am6:45 AM CrossFit
  • Open GymWednesday, 8:00 am - 9:30 am8:00 AM Open Gym
  • CrossFitWednesday, 9:30 am - 10:30 am9:30 AM CrossFit
  • Open GymWednesday, 10:30 am - 11:00 am10:30 AM Open Gym
  • Open GymWednesday, 3:00 pm - 5:00 pm3:00 PM Open Gym
  • CrossFitWednesday, 5:00 pm - 6:00 pm5:00 PM CrossFit
  • CrossFitWednesday, 6:00 pm - 7:00 pm6:00 PM CrossFit
  • CrossFitWednesday, 7:15 pm - 8:15 pm7:15 PM CrossFit
  • CrossFitThursday, 5:30 am - 6:30 amCrossFit: 5:30 AM
  • Open GymThursday, 7:00 am - 8:00 am7:00 AM Open Gym
  • CrossFitThursday, 9:30 am - 10:30 am9:30 AM CrossFit
  • Open GymThursday, 10:30 am - 11:00 am10:30 AM Open Gym
  • Open GymThursday, 3:00 pm - 5:00 pm3:00 PM Open Gym
  • TeensThursday, 4:00 pm - 5:00 pmTeens: 4:00 PM
  • CrossFitThursday, 5:00 pm - 6:00 pm5:00 PM CrossFit
  • CrossFitThursday, 6:00 pm - 7:00 pm6:00 PM CrossFit
  • CrossFitThursday, 7:15 pm - 8:15 pm7:15 PM CrossFit
CROSSFIT BODICOMPLETE

CROSSFIT

WODIFY
Warehouse 9 Yalgar Road
Kirrawee NSW
2232

Call
+61 0431 823 290
Email
vaughn@crossfitbodicomplete.com