Category Archives: 30 minute workouts

WOD 3/13/2015

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Sets: 3 rounds Reps: 10RM-10RM-10RM reps Intensity: beginners RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions 3x Front squat (10RM) 3x Bench press (10RM) 3x Deadlift (10RM) Sets: 3 rounds Reps: […]

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WOD tatyana 3/12/2015

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I named this workout after my wife cause she does killer routines. AMRAP: 10 minutes Reps: 20-10-10-10-10x reps Intensity: beginners Process – RX: put 10 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. 20x Wall ball (basketball/4#) 10x Box jumps (12/step on stairs) 10x Pull-ups 10x […]

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WOD Intervals running 3-11-2015

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Sets: Intervals walk/speed walk Distance:  2 miles Intensity: beginners RX: walk 60 seconds speed walk 60 seconds Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes Workout Intervals walk/speed walk walk/speed walk 2 miles if you are in the city use as Intervals every 2 poles as a marker Sets: Intervals run/jog Distance:  2 miles Intensity: mid/hi […]

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WOD Julie 3/10/2015

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Sets: 3 rounds Reps: 10-15-10x reps Intensity: beginners Process (RX): this means do 3 rounds of each exercise with the prescriptive repetitions. Warm-up March in place – 3 minutes Workout 10x jumping jacks 15x sit ups 10x burpees Sets: 5 rounds Reps: 20-20-15x reps Intensity: mid/hi Process (RX):this means do 5 rounds of each exercise with the prescriptive repetitions Warm-up […]

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WOD Angie

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Angie is a basic CrossFit workout with minimal gear needed – you can do most anywhere., take small breaks when needed. Sets: Set workout until completion Reps: 50x 50x 50x 50x Intensity: beginners Process: this means do one set of exercise with the prescriptive repetitions 50 pull ups 50 push ups 50 air squats 50 sit ups Sets: set workout until completion Reps: 100x 100x 100x 100x Intensity: mid/hi Process: this means do one set […]

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WOD David 3/6/2015

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Here is my personal favorite workout it is very intense and it consist of all pushing/pressing and pulling. Do the mid/advance intensity level, Go heavy, take small breaks and max the reps out. Sets: 2 rounds Reps: max out on reps (minimum 6 reps) complete under 20 minutes Intensity: beginners Process (RX): this means do 2 rounds of each exercise […]

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WOD Thursday 3/5/2015

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Sets: 3 rounds Reps: 10-10-20-20x reps Intensity: beginners Process: this means do 3 rounds of each exercise with the prescriptive repetitions 10x Push-ups 10x Burpee 20x Jump Squats 20x Mountain Climbers Sets: 5 rounds Reps: 15-20-25-30x reps Intensity: mid/hi Process: this means do 5 rounds of each exercise with the prescriptive repetitions 15x Push-ups 20x Burpees 25x Jump Squats 30x […]

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WOD Wednesday 3/4/2015

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AMRAP: 10 minutes Reps: 20-6-10x reps Intensity: beginners Process: put 10 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. Lunges to curl (20) Each side 10 Chin-ups (6) over head squat (10) AMRAP: 15 minutes Reps: 30-10-15x reps Intensity: mid/hi Process: put 15 minutes on the clock […]

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Tuesday 3/3/2015

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Sets: 3 rounds Reps: 21-6-10x reps Intensity: beginners Process: this means do 3 rounds of each exercise with the prescriptive repetitions Burpees (21) Pull-ups (6) Sit-ups (10) Sets: 5 rounds Reps: 21-10-15x reps Intensity: mid Process: this means do 5 rounds of each exercise with the prescriptive repetitions Burpees (21) Pull-ups (10) Sit-ups (15) How to do a burpee how […]

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WOD 2-11-2016

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Warm up 7 min cap 3 rounds 35 jump rope 10 inverted pull ups 10 lunges 10 bench push ups WOD 28 min cap 5 rounds runs 200m 15 thrusters 12 burpees 15 dips Originally posted 2016-02-11 11:52:59.

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