5 Rounds of:
10 - Pull-Ups
20 - Box Jumps
30 - Crunches
40 - Squats
50sec - Wall Sits
400m Run
CrossFitBNI offers CrossFit training as one of the training packages that Body Nutrition, Inc. has to offer. The BNI also stands for training Beyond Normal Intensity. It involves Constantly Varied Functional Movements at High Intensity.
12.22.2009
12.21.2009
12.18.2009
12.17.2009
12.16.2009
12.15.2009
12.14.2009
12.14.09
5 Rounds of:
30 - Squats (Air)
30 - Push-Ups
50m - Lunges
4oom - Run
15 - Shoulder Press (m95#, w60#)
15 - Lower Back Extensions.
Post Time for Comments.
30 - Squats (Air)
30 - Push-Ups
50m - Lunges
4oom - Run
15 - Shoulder Press (m95#, w60#)
15 - Lower Back Extensions.
Post Time for Comments.
10.09.2009
10.9.09
As many rounds as you can in 20 minutes:
21 - SDHP 95#
21 - Pull-ups
21 - Push-ups
21 - Box-Jumps.
Skill:
Hand stand push ups.
21 - SDHP 95#
21 - Pull-ups
21 - Push-ups
21 - Box-Jumps.
Skill:
Hand stand push ups.
10.08.2009
10.07.2009
10.7.09
3 Rounds resting 2 minutes between.
Post time for all 3 rounds.
1000 meter row
40 - Hammer Swings (each side)
40 - Pull ups
200 - meter lunge (10#-25#)
50 - Sit-Ups
Post time for all 3 rounds.
1000 meter row
40 - Hammer Swings (each side)
40 - Pull ups
200 - meter lunge (10#-25#)
50 - Sit-Ups
10.6.09
For Time:
Body Weight Bench Press (Reps)
Rows (meters)
10 - 100
9 - 200
8 - 300
7 - 400
6 - 500
5 - 600
4 - 700
3 - 800
2 - 900
1 - 1000
Body Weight Bench Press (Reps)
Rows (meters)
10 - 100
9 - 200
8 - 300
7 - 400
6 - 500
5 - 600
4 - 700
3 - 800
2 - 900
1 - 1000
10.05.2009
10.5.09
For Time:
1/4 mile run
50 - Wall-Ball (#10-#14)
1/4 mile run
50 - Dips
1/4 mile run
50 - Kettlebell Swings (#20-#40)
1/4 mile run
50 - Crunches
1/4 mile run
50 - Push-Ups
Post Time for comments.
1/4 mile run
50 - Wall-Ball (#10-#14)
1/4 mile run
50 - Dips
1/4 mile run
50 - Kettlebell Swings (#20-#40)
1/4 mile run
50 - Crunches
1/4 mile run
50 - Push-Ups
Post Time for comments.
9.18.2009
Sept. 18th, '09
Warm up
2oo m Rows 2x
5 Rounds of:
30 Squats
200m Run
30 Push Ups
200m Run
30 Push Press
200m Run
30 Kettle Bell Swings
200m Run
2oo m Rows 2x
5 Rounds of:
30 Squats
200m Run
30 Push Ups
200m Run
30 Push Press
200m Run
30 Kettle Bell Swings
200m Run
9.14.2009
8.29.2009
August 29th, '09
2 minute interval rounds. After 1 minute switch arms and continue exercise.
5 rounds of:
1 arm kettle swing (1-pod)
1 arm extended squat (5#-25#)
Medacine Ball Burpee (8#-14#)
400m Run
Box Jump
post time
5 rounds of:
1 arm kettle swing (1-pod)
1 arm extended squat (5#-25#)
Medacine Ball Burpee (8#-14#)
400m Run
Box Jump
post time
8.22.2009
August 22nd, '09
4 Rounds of:
400m Run
20 - 95# Deadlifts
30 - 30# Kettle-Bell swings
20 - Box-Jumps
30 - Push-ups
20 - Wall-Balls
Post Time for Comments.
400m Run
20 - 95# Deadlifts
30 - 30# Kettle-Bell swings
20 - Box-Jumps
30 - Push-ups
20 - Wall-Balls
Post Time for Comments.
8.21.2009
8.18.2009
8.12.2009
August 12th, '09
5 Rounds of:
4oom - Run
20 - Push-Ups
30 - Box-Jumps
40 - Kettle Bell Swings (30+lbs)
50 - Squats
4oom - Run
20 - Push-Ups
30 - Box-Jumps
40 - Kettle Bell Swings (30+lbs)
50 - Squats
8.11.2009
7.23.2009
July 23rd, '09
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
7.20.2009
7.17.2009
July 17th, '09
4 Rounds of:
1 minute timed rounds.
Dips
Pull-Ups
Kettle-Bell Swings
Plank
400m Run
15 sec rest time between rounds.
1 minute timed rounds.
Dips
Pull-Ups
Kettle-Bell Swings
Plank
400m Run
15 sec rest time between rounds.
7.16.2009
7.15.2009
July 15th, '09
5 Rounds of:
7 - Weighted Pull-Ups
10 - Strict Pull-Ups
15 - Kipping Pull-Ups
w/2 minute rest time in between.
7 - Weighted Pull-Ups
10 - Strict Pull-Ups
15 - Kipping Pull-Ups
w/2 minute rest time in between.
7.14.2009
July 14th, '09
"Annie R U OK!!!.....modified"
5 Rounds
30 seconds ea. exercise
15sec rest in between.
Thrusters
SDHP (sumo deadlifts high pulls)
Burpee's
Ball Clean
Wall-Ball
Have fun.
;-)
5 Rounds
30 seconds ea. exercise
15sec rest in between.
Thrusters
SDHP (sumo deadlifts high pulls)
Burpee's
Ball Clean
Wall-Ball
Have fun.
;-)
7.13.2009
July 13th '09
4 Rounds of:
30 - 45#-95# Sumo High Pulls
20 - Pull-ups
15 - 8# Hammer Tire Swings
50 Squats
2 minute rest time between rounds.
Record time for each round.
30 - 45#-95# Sumo High Pulls
20 - Pull-ups
15 - 8# Hammer Tire Swings
50 Squats
2 minute rest time between rounds.
Record time for each round.
7.07.2009
July 7, '09
4 Rounds of:
15 - Push-ups
200m - Run
15 - Squats
3 Minute Rest, Then:
4 Rounds of:
30 - yard Lunges
30 - Jump Pull-ups
50 - Bicycle Kicks
Enjoy!! ;-)
15 - Push-ups
200m - Run
15 - Squats
3 Minute Rest, Then:
4 Rounds of:
30 - yard Lunges
30 - Jump Pull-ups
50 - Bicycle Kicks
Enjoy!! ;-)
7.06.2009
7.02.2009
7.01.2009
July 1, '09
5 Rounds: In 1 minute duration of the following w/ 15sec rest in between.
Pushups
Curls
Sumo High Pulls
Jump-Rope
Post time for Comments:
Pushups
Curls
Sumo High Pulls
Jump-Rope
Post time for Comments:
6.27.2009
June 27th '09
"Angie"
For Time:
100 - Pull - ups
100 - Push-ups
100 - Sit-ups
100 - Air Squats
Post time for comments:
For Time:
100 - Pull - ups
100 - Push-ups
100 - Sit-ups
100 - Air Squats
Post time for comments:
6.26.2009
6.24.2009
June 24th '09
Split Rounds
1.
5 Rounds of:
21 - Kettle Bell Swings #25
12 - Pull-ups
15 - Medacine Ball Crunches #6
400m - Run
2.
3 Rounds for Time
20 - Push-ups
20 - Air Squats
1.
5 Rounds of:
21 - Kettle Bell Swings #25
12 - Pull-ups
15 - Medacine Ball Crunches #6
400m - Run
2.
3 Rounds for Time
20 - Push-ups
20 - Air Squats
6.20.2009
June 20th'09
5 Rounds for Time of:
15 - Medacine Ball Cleans #10 - #20
20 - Push-ups
400m Run
Post time for comments.
15 - Medacine Ball Cleans #10 - #20
20 - Push-ups
400m Run
Post time for comments.
6.19.2009
June 19th '09
4 Rounds for time:
20 - Push Press #30 - #65
15 - Dead Lifts #65
15 - Dips (station/rings)
50' - Lunge
400m Run
20 - Push Press #30 - #65
15 - Dead Lifts #65
15 - Dips (station/rings)
50' - Lunge
400m Run
6.18.2009
June 18th '09
For Time:
Team Up Challenge!!
60 - Wall-Ball Shots
60 - Push-ups
400m - Run
5 - Pull-ups
44 - Wall-Ball Shots
44 - Push-ups
400m - Run
5 - Pull-Ups
30 - Wall-Ball Shots
30 - Push-ups
400m Run
5 - Pull-ups
*Team total is 60, 44, & 30 per exercise.
Team Up Challenge!!
60 - Wall-Ball Shots
60 - Push-ups
400m - Run
5 - Pull-ups
44 - Wall-Ball Shots
44 - Push-ups
400m - Run
5 - Pull-Ups
30 - Wall-Ball Shots
30 - Push-ups
400m Run
5 - Pull-ups
#8 or #12 Ball
*Team total is 60, 44, & 30 per exercise.
6.17.2009
6.13.2009
June 13th '09
3 Rounds for Time w/2 minutes rest20 - Tandem Push Press
40 - meter Lunge
10 - Burpees
10 - Pull-ups
20 - Box Jumps
400 meter run.
6.11.2009
Coming Soon!!
Body Nutrition, Inc. is proud to announce that we will be doing CrossFit training at our studio. Single 1-on-1 appointments are available at this time. Group classes will begin soon. Please contact Mike for more information. 813-671-9230 He is CrossFit Level 1 Certified and also holds certifications with ISSA. If you're not familiar with CrossFit then Mike will get you started with the Basic Mechanics and Fundamentals.
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