Category Archives: Cardiovascular fitness

WOD 2-12-2016

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Warm up 9 min cap 3 rounds row 400m 10 bench push ups 10 lunges WOD 20 min cap 6 rounds 10 Squats 12 pull ups 30 mountain climbers

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WOD 4-7-2015

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Warm-up (No Measure) 3 Rounds NFT (not for time) of: 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (use a plate) 5 Strict Pull-Ups Metcon (Weight) *repeat 7 times (7 rounds) EMOTM 21minutes (set clock for 21 minutes and finish all rounds) Min 1: 5 Ground to Overhead (135/95) Shoulder Press or Push Press or Push Jerk (scale down […]

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WOD 4-4-2015

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Sets: tabata Reps: 20 on 10 secs off 3 minutes rest between sets Intensity: beginners Process RX: do exercise as prescribed repetitions warm up 1 sets: 30 seconds march in place 20 air squat 20 seconds huggers: Move your arms forward and then reverse 20 sec tri over head extensions Workout: air squat pushups crunches mountain climber med ball clean […]

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WOD 4-3-2015

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Sets: Intervals jog/bike/jog or speed walk/bike/speed walk Distance:  1/2 miles/1 mile/1/2 mile Intensity: beginners RX: walk/bike/walk Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 30 secs march in place 15 secs but kicks 25 air squats Workout jog or walk 1/2 mile Bike 1 mile jog or walk 1/2 mile Sets: Intervals run/bike/run Distance:  1/2 miles/2 […]

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WOD 3-28-2015

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Compared against WOD Barbara 3-23-2015 Sets: 3 rounds Reps: 10-20-20-20-x20, 3 minutes rest between rounds Intensity: beginners RM: as prescribe below. Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions and 3 minutes rest between rounds. 10 burpees 20 ring rows 20 push-ups off the knees 20 sit-ups 20 air squats 3 minutes rest between […]

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WOD 3-27-2015

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RX: 3 rounds for time Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescribed. Warm-up stretch 5 minutes walk 5 minutes 20x over head squats Workout Cover max distance during each jog/walk speed walk/jog 400 meters (1/4 of a mile about 4 blocks) 20 ring rows Cool-down stretch 5 minutes walk 5 minutes RX: 5 […]

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WOD 3-26-2015

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Sets: 3 rounds Reps: 10-20-10x reps Intensity: beginners Process RX: this means do 3 rounds of each exercise with the prescribed repetitions, for time. (keep track of the time it took you to complete the rounds) Warm up: 5 minutes stretch for legs, back and shoulders user foam roller. 10 burpees 20 box jump (12/step on stairs) 10 wall balls […]

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WOD 3/17/2015 run-bike-run

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Sets: Intervals jog/bike/jog or speed walk/bike/speed walk Distance:  1 miles/1 mile/1 mile Intensity: beginners RX: walk/bike/walk Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes Workout jog or walk 1 mile Bike 1 mile jog or walk 1 mile 15 air squats Sets: Intervals run/bike/run Distance:  1 miles/2 miles/1 mile Intensity: mid/hi RX: run/bike/run Process (RX): this […]

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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 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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