Category Archives: Core Stability

WOD 3-27-2015

Post Image

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 […]

Share
read more

WOD 3-26-2015

Post Image

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 […]

Share
read more

WOD Barbara 3-23-2015

Post Image

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 rounds Sets: 5 rounds Reps: […]

Share
read more

WOD Julie 3/19/2015

Post Image

Compare your result from wod julie 3/10/2015 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: 20-20-15-20x reps Intensity: mid/hi Process (RX):this means do 5 rounds of […]

Share
read more

WOD Intervals running 3-11-2015

Post Image

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 […]

Share
read more

WOD Julie 3/10/2015

Post Image

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 […]

Share
read more

WOD David 3/6/2015

Post Image

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 […]

Share
read more

WOD Thursday 3/5/2015

Post Image

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 […]

Share
read more

WOD 2-7-2016

Post Image

Warm up 7 min cap 3 rounds 20 med ball clean 20 box step ups 10 good mornings 12 butterfly kicks WOD 21 min 21-15-12-9 reps Thrusters Slam ball Mountain climbers Originally posted 2016-02-08 09:11:13.

Share
read more

WOD 12-14-2015

Warm up 7 min cap 3 rounds 15 slam ball 12 burpees 12 wall ball shots WOD 27 min cap 4 rounds 20 deadlifts 16 jump box 20 DB presses 20 mountain climbers Originally posted 2015-12-14 18:41:13.

Share
read more