Wreck It Weekend WOD 7/29/16

Posted on July 29, 2016 by wreckognizefitness

In honor of Jason Bourne out in theaters, here is your assassin inspired weekend smash fest! Brought to you by WOD-RX.

The Bourne Identity:

3 Rounds

30 Second High Knees

30 Jumping Jacks

25 Push ups

3 Rounds

1:00 Mountain Climbers

10 Burpees

25 Squats

3 Rounds

45 Second Wall Sits

30 Side to Side Jumps

1:00 Elbow Planks

The Bourne Supremacy:

3 Rounds

45 Second High Knees

45 Jumping Jacks

30 Push ups

3 Rounds

1:20 Mountain Climbers

12 Burpees

30 Squats

3 Rounds

1:00 Wall Sits

45 Side to Side Jumps

1:20 Elbow Planks

The Bourne Ultimatum:

3 Rounds

60 Second High Knees

60 Jumping Jacks

35 Push ups

3 Rounds

1:40 Mountain Climbers

15 Burpees

35 Squats

3 Rounds

1:15 Second Wall Sits

60 Side to Side Jumps

1:30 Elbow Planks

Weekend Workout 7/22/16

Posted on July 22, 2016 by wreckognizefitness

Welcome to Cardio Blitz weekend that’s inspired by the new Star Trek: Beyond! Get a good sweat, torch some fat, and feel good about yourself. Brought to you by WOD-RX!

The Uhura:

3 Rounds

50 Jumping Jacks

20 Jump Squats

10 Half Burpees

3 Rounds

10 Second Sprint

20 Lunges

20 Leap Frogs

3 Rounds

40 Side to Side Jumps

20 Bench Step Ups

50 Jump Ropes

The Spock: (This is Illogical)

3 Rounds

60 Jumping Jacks

25 Jump Squats

12 Half Burpees

3 Rounds

11 Second Sprint

25 Lunges

25 Leap Frogs

3 Rounds

60 Side to Side Jumps

30 Bench Step Ups

75 Jump Ropes

The Captain Kirk: (Pure Will)

3 Rounds

100 Jumping Jacks

30 Jump Squats

15 Half Burpees

3 Rounds

12 Second Sprint

30 Lunges

30 Leap Frogs

3 Rounds

80 Side to Side Jumps

40 Bench Step Ups

100 Jump Ropes

Weekend Workout 7/15/16

Posted on July 15, 2016 by wreckognizefitness

Another week has come and gone! This year is moving by at a wicked pace. If your fast paced life has 20 minutes of down time this weekend, try out this awesome fat torching circuit. This one has your basic moves with a Burpee twist inspired by the new Ghostbusters Movie! Brought to you by the amazing WOD-RX!

The Slimer:

(3 Rounds)

5 Burpees

20 Push ups

5 Burpees

20 Squats

5 Burpees

8 Pull ups

5 Burpees

1:00 Plank

The Kevin:

(3 Rounds)

10 Burpees

25 Push ups

10 Burpees

25 Squats

5 Burpees

10 Pull ups

10 Burpees

1:30 Plank

The Patty:

(3 Rounds)

12 Burpees

30 Push ups

12 Burpees

30 Squats

12 Burpees

12 Pull ups

12 Burpees

2:00 Plank

Weekend Workout 7/8/2016

Posted on July 8, 2016 by wreckognizefitness

Whether you are just starting out on your fitness journey or you have been traveling this path for some time, there will always be an opportunity for growth! I believe in being able to maneuver your body in a functional capacity in order to tackle whatever life throws your way. These workouts are made to challenge your mind and your body. Have fun and get your sweat on! This week’s training levels are brought to you by WOD-RX. Also, check out the WOD-RX new and improved website HERE!

The Assassin:

30 Body Squats

30 Wide Body Squats

30 Narrow Body Squats

30 Lunge Squats (Each Leg Forward)

30 Squat Jumps

30 Reverse Lunges

30 Side Lunges

30 Donkey Kicks (Each Leg)

30 Burpees

The Samurai:

40 Body Squats

40 Wide Body Squats

40 Narrow Body Squats

40 Lunge Squats (Each Leg Forward)

40 Squat Jumps

40 Reverse Lunges

40 Side Lunges

40 Donkey Kicks (Each Leg)

40 Burpees

The Warrior:

50 Body Squats

50 Wide Body Squats

50 Narrow Body Squats

50 Lunge Squats (Each Leg Forward)

50 Squat Jumps

50 Reverse Lunges

50 Side Lunges

50 Donkey Kicks (Each Leg)

50 Burpees

July 4th Weekend Workout!

Posted on July 3, 2016 by wreckognizefitness

Welcome to 4th of July weekend! We wish everyone an awesome, safe, and exciting American celebration. Here’s a challenge for anyone who gets a break from the fireworks! Brought to you by WOD-RX and our Founding Fathers!

The Thomas Jefferson:

200 Jump Ropes or Jumping Jacks

50 Squat Jumps

20 Burpees

30 Pull ups

30 Chin ups

2:00 Push Up Planks

30 Lunges

30 Reverse Lunges

15 – 5 second sprints

The John Adams:

300 Jump Ropes or Jumping Jacks

75 Squat Jumps

25 Burpees

30 Pull ups

30 Chin ups

3:00 Mountain Climbers

30 Lunges

30 Reverse Lunges

15 – 5 second sprints

The Alexander Hamilton:

350 Jump Ropes or Jumping Jacks

50 Leap Frogs

30 Burpees

30 Pull ups

30 Chin ups

2:00 Push Up Planks

2:00 Elbow Planks

60 Side Lunges

30 Lunge Squats (Each Leg Forward)

15 – 5 second sprints

The George Washington:

500 Jump Ropes or Jumping Jacks

75 Squat Jumps

50 Burpees

40 Pull ups

40 Chin ups

2:00 Push Up Planks / 2:00 Elbow Plank (No Rest)

50 Lunges

50 Reverse Lunges

15 – 5 second sprints

Bonus – Benjamin Franklin

17 Pushups / 76 Body Squats

17 Burpees / 76 Lunges

17 Pullups / 76 Leap Frogs

17 Sprints (5 secs) / 76 sec Wall Sits