Category Archives: Cardiovascular fitness

WOD 4-28-2015

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Warm-up 3 rounds 8 minutes cap 20 box steps ups (20/12) 10 push up release 10 air squats 10 ab mat sit ups Metcon 21 Minute cap 200 meter run 40-burpees 400 meter run 30-burpees 600 meter run 20-burpees 400 meter run 10-burpees Originally posted 2015-04-28 09:46:21.

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WOD 4-24-2015

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Warm-up 3 Rounds NFT (not for time) 8 min cap 8 Hand release Push-ups 10 air squats 12 crunches Weightlifting Squat (15 minutes to establish one rep max) Metcon time caps 15 minutes 10 Wall Balls (20/14) 400 meter run 20 Wall Balls (20/14) 200 meter run 30 Wall Balls (20/14) 400 meter run 40 Wall Balls (20/14) 200 meter […]

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WOD 4-14-2015

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Warm-up 30 air squats 50 jump rope singles 20 box jumps 50 jump rope singles stretch 1 minutes Metcon (Time)  *35 minute time cap Row 1000m or 100 sdhp’s Run 200m Row 800m or 80 sdhp’s Run 400m Row 600m or 60 sdhp’s Run 600m Row 400m or 40 sdhp’s Run 800m Row 200m or 20 sdhp’s Run 1000m What […]

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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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