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WOD 3-31-2015

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Compared against WOD 3-2-2015 AMRAP: 10 minutes Reps: 5-10-15x 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. warm up 3 sets: 30 seconds High Knees~ in a jogging rhythm lift the knees too approximately about waist high. 15 […]

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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 3-25-2015

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AMRAP: 6 minutes Reps: 25-25-25x reps Intensity: beginners Process – RX: put 6 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. 25x Box Jumps 12 25x push-up on knees 25x Sumo deadlift high-pull (20#) AMRAP: 10 minutes Reps: 25-25-25x reps Intensity: mid/hi Process – RX: put […]

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WOD Intervals 3-24-2015

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AMRAP: 30 minutes – keep track of distance Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 20x air squats Workout Cover max distance during each interval jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 […]

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Body transformation

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Lead by example fitness/nutrition coach Originally posted 2015-06-09 09:58:36.

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WOD 6-2-2015

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Warm up 5  min cap 3 rounds 12 air squats 10 presses pvc 10 hollow rocks MetCon AMRAP, 12 min cap 30 Wall ball 30 Jump squats 20 kbs Originally posted 2015-06-02 09:59:55.

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Start were you are

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START WERE YOU ARE. USE WHAT YOU HAVE. DO WHAT YOU CAN!… DO IT NOW, SOMETIMES LATER, BECOMES NEVER!… Originally posted 2015-05-29 14:58:35.

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WOD 4-16-2015

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Warm-up (No Measure) 3 Rounds NFT (not for time): 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 air squats 6 Ring Rows Metcon: 20-Minute AMRAP of Mary (AMRAP – Rounds and Reps) 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Keep track of your time Originally posted 2015-04-16 11:39:47.

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