Disclaimer

The posted "Workouts of the Day" (WODs) are invitations to test your potential only if you are truly ready to accept them. Nothing posted on this site is a steadfast requirement, it's just what we choose to do...and we take full responsibility for our actions. You should too. Be honest about your fitness and scale your training accordingly. Be honest about your capacities and scale your ambition accordingly.
Please consult a physician before starting any new exercise or nutrition program. If you are injured, pregnant or have a medical condition some of the exercises/workouts on this site may not be suitable for you or may need to be scaled down to your current fitness level. Anita's Absolute Fitness assumes no responsibility for how you use the information presented on this site. Always use common sense when exercising, both for your safety and for the safety of those around you.

Friday, April 30, 2010

"Do a little suffering today."
~ J. Petrusky

Thursday, April 29, 2010


WOD



3 rounds



100 ft walking lunges

50 squats

25 back extensions

15 pushups

Wednesday, April 28, 2010


WOD


20 Minutes


10 push-ups

20 v-ups

30 overhead squats (45#)


Tuesday, April 27, 2010


WOD


4 rounds


400 meter run

rest 3 minutes between

Monday, April 26, 2010


REST DAY!!!



"People have to really suffer before they can
risk doing what they love."
~ Chuck Palahniuk

Sunday, April 25, 2010




WOD



7 rounds



20 pushpress (95#)

15 squats

10 dips

5 double unders

Saturday, April 24, 2010


WOD


20 MIN


5 PULLUPS

10 PUSHUPS

15 GOBLET SQUATS

Friday, April 23, 2010



WOD


20 min AMRAP


20 KB Cleans

20 Mountain Climbers

20 KB Thrusters


Thursday, April 22, 2010

Rest Day!!!

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"A strong woman is a woman determined to do something
others are determined not be done."
~ Marge Piercy

Wednesday, April 21, 2010


WOD



Boxing Stations



2 minutes each station




  • Jump Roping

  • Box Jumps

  • Kettle bell Swings

  • Punching Bag

  • Boxing Square
  • Sit-ups 4 punches at the top

Boxing square: left jab moving left, right jab moving down, jab cross hook moving right, bob and weave moving up

Tuesday, April 20, 2010

WOD

10,9,8,7,6,5,4,3,2,1


deadlifts 1 1/2 BW

bench press BW

Monday, April 19, 2010




WOD


Run 400 meters


30 REPS each


Jump squats
Explosive push ups

Supermans

V-Ups

Burpees

Dips

Single leg jack knives

Prison Squats

Pullups

Box jumps


Run 400 meters to end

Sunday, April 18, 2010


REST DAY!!!



Get Off Your Knees



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"TRUE STRENGTH LIES IN SUBMISSION WHICH PERMITS ONE TO DEDICATEHIS LIFE, THROUGH DEVOTION, TO SOMETHING BEYOND HIMSELF."

- HENRY MILLER

Saturday, April 17, 2010




WOD



ROW 500 METERS

3 MINUTE BREAK



4 TIMES

Friday, April 16, 2010




WOD

Push press

3-3-3-3-3

then...

10 minutes

4 pull-ups

6 burpees

8 sledge swings

Wednesday, April 14, 2010




WOD


RUN 1 MILE

100 PULL-UPS

200 PUSH-UPS

300 SQUATS

RUN 1 MILE

Tuesday, April 13, 2010


REST DAY!!!
"IN ORDER TO SUCCEED, WE MUST FIRST BELIEVE THAT WE CAN."
- MICHAEL KORDA



Monday, April 12, 2010






WOD



10/9/8/7/6/5/4/3/2/1 Reps for time



Deadlift 1 1/2 BW

Bench BW

Clean 3/4 BW




Sunday, April 11, 2010

WOD

AMRAP in 20 min.


5 pull-ups

10 push-ups

15 squats

Saturday, April 10, 2010




WOD


30 snatches at 135 pounds for time


Friday, April 9, 2010


REST DAY!!!!
"Every accomplishment starts with the decision to try."




Thursday, April 8, 2010








WOD




"Tabata Bottom to Bottom"

8 sets 20 seconds of work 10 seconds of rest. Total of 4 minutes

Rest at the bottom of the squat

Don't let hamstrings go during the rest

Wednesday, April 7, 2010




WOD


50-40-30-20-10 rep rounds; for time


double unders

sit-ups


substitutions: double unders - tuck jumps (squat down and jump up pulling knees into chest)

Tuesday, April 6, 2010



WOD

"Fight Gone Bad"

3 rounds 1 minute each
1 minute rest between rounds

wall-ball: 20 pound ball, 10 ft. target (count reps)
Sumo deadlift high-pulls: 75 pounds (count reps)
Box jumps: 20" box ( count reps)
Push-press 75 pounds ( count reps)
Row: calories (count calories)

Substitutions:
wall-ball - 40 pound thrusters (explode up)
row - double unders or run

Monday, April 5, 2010




REST DAY!!!

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"THERE IS NO COMING TO CONSCIOUSNESS WITHOUT PAIN."
- CARL JUNG

Sunday, April 4, 2010


WOD


For Time:


Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Saturday, April 3, 2010



WOD

21-15-9 reps for

Clean 135 pounds
ring dips


Friday, April 2, 2010



WOD

5 rounds

20 pullups
30 pushups
40 sit ups
50 squats

Thursday, April 1, 2010


REST DAY!!!






"I am shark, the ground is my ocean
and most people can't even swim."
~ JJ Machado