WOD Intervals running 3-20-2015

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Compared against WOD Intervals running 3-11-2015 for time or distance track it on your logs. 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 […]

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WOD Julie 3/19/2015

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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 […]

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WOD David and core 3-18-2015

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Compare your result from wod david 3615 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 with the prescriptive repetitions standard Push-ups pull up close grip wide Push-ups pull up wide grip  incline Push-ups one arm rows Sets: 2 rounds 15 sit […]

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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 Monday 16 March 2015

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Sets: 4 rounds Reps: 1 Min max reps/Rest 30 Secs Intensity: beginners RM: Repetition maximum. Process RX: this means do 4 rounds of each exercise with the prescriptive repetitions 1 minute max burpees 1 minutes box jump (12/step on stairs) 1 minute wall balls (basketball/6#) Sets: 6 rounds Reps: 1 Min max reps/Rest 30 Secs RM: Repetition maximum. Intensity: mid/hi […]

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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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