Category Archives: Crossfit

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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Monday 3/2/2015

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WOD “Workout of the Day.” Level: beginners. Time: 20 minute time no more than that. AMRAP Variation of Cindy. 3 Pull-ups (use band as pull downs if you cant do pull ups) 6 Push-ups 9 Squats (body squat no weight) Level: mid. Time: 20 minute time no more than that. AMRAP Cindy. 5 pullups (use band as pull downs if […]

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