Wreck It Weekend WOD 9/30/16

Posted on September 30, 2016 by wreckognizefitness

Here is a little chest and legs crush session that will leave you quivering in your sneakers. Perform every round before moving to the other body part. Brought to you by the always amazing WOD-RX. Also, check out the new netflix series Luke Cage, full season out today!

The Cotton Mouth:

3 Rounds:

20 Wide Squats

20 Narrow Squats

20 Regular Squats

20 Reverse Lunges

3 Rounds:

10 Wide Push Ups

10 Narrow Push Ups

10 Regular Push Ups

8 Burpees

The Jessica Jones:

3 Rounds:

25 Wide Squats

25 Narrow Squats

25 Regular Squats

25 Reverse Lunges

3 Rounds:

15 Wide Push Ups

15 Narrow Push Ups

15 Regular Push Ups

10 Burpees

The Luke Cage:

3 Rounds:

30 Wide Squats

30 Narrow Squats

30 Regular Squats

30 Reverse Lunges

3 Rounds:

20 Wide Push Ups

20 Narrow Push Ups

20 Regular Push Ups

12 Burpees

Wreck It Weekend WOD 9/23/16

Posted on September 23, 2016 by wreckognizefitness

We hope your week was full of growth, happiness, and forward progression. No matter what’s happening in your world this weekend, take a moment for yourself and get a sweat session in! This workout is all about kettle bell action and is inspired by the new movie, The Magnificent Seven. Brought to you, as always, by the incredible WOD-RX.

The Ethan Hawke:

30 Kettlebell Lunges

40 Kettlebell Shrugs

30 Kettlebell Upright Rows

30 Kettlebell Bent Over Rows

3 Rounds:

10 Kettlebell Swings

15 Kettlebell Goblet Squats

15 Kettlebell Sumo Deadlift

The Denzel Washington:

40 Kettlebell Lunges

60 Kettlebell Shrugs

40 Kettlebell Upright Rows

40 Kettlebell Bent Over Rows

3 Rounds:

15 Kettlebell Swings

20 Kettlebell Goblet Squats

20 Kettlebell Sumo Deadlift

The Chris Pratt:

50 Kettlebell Lunges

80 Kettlebell Shrugs

50 Kettlebell Upright Rows

50 Kettlebell Bent Over Rows

4 Rounds:

20 Kettlebell Swings

20 Kettlebell Goblet Squats

20 Kettlebell Sumo Deadlift

Wreck It Weekend WOD 9/16/2016

Posted on September 16, 2016 by wreckognizefitness

Happy Weekend Wreck It FAM! We figured we would hit you with a cardio crush session. Take a break when you need it and work your way through this heavy breather. Pepper this into any weekly routine to aid your fat blasting potential. We Make Monsters! Brought to you by the awesome WOD-RX.

The Randy Otorn:

3 Sets:

8 Burpees

10 Squat Jumps

20 Jumping Jacks

20 Scissor Squats

8 Clap Push ups

The Undertaker:

3 Sets:

10 Burpees

10 Squat Jumps

25 Jumping Jacks

20 Scissor Squats

10 Clap Push ups

The John Cena:

4 Sets:

10 Burpees

15 Squat Jumps

30 Jumping Jacks

30 Scissor Squats

10 Clap Push ups

Wreck It Weekend WOD 9/9/16

Posted on September 9, 2016 by wreckognizefitness

We hope that your work week has been short and your life is full of obstacles that got dominated! These past few weekend workouts have been pretty body part specific and we wanted to continue the trend with a Back Blast. All you need to find is a pull up bar to help you sweat this weekend. Inspired by the new Underworld:Blood Wars trailer and brought to you buy the always awesome WOD-RX.

The Vampire:

4 Rounds:

8 Pull ups

6 Chin ups

4 Wide Grip Pull ups

8 Knees to chest

15 Second Hangs

8 Burpees

The Lycan:

4 Rounds:

10 Pullups

8 Chin ups

6 Wide Grip Pull ups

10 Knees to chest

20 Second Hangs

10 Burpees

The Selene:

4 Rounds:

12 Pullups

10 Chin ups

6 Wide Grip Pull ups

12Knees to chest

25 Second Hangs

12 Burpees

Wreck It Weekend WOD 9/2/16

Posted on September 2, 2016 by wreckognizefitness

I always love engaging the inner nerd as well as getting people pumped up to crush some fitness. This weeks Challenge is brought to you by WOD-RX and inspired by the MMO Juggernaught, World of Warcraft. You have to admire a game like that. It’s lasted over a decade and it has brought millions of people together. Last weekend was a leg lashing. This weekend will be a chest destroyer. Go Wild, Get Goofy, Stay Awesome! Good luck FAM!

The Warrior:

3 sets:

10 Push Ups

10 Wide Push Ups

10 Narrow Push Ups

10 Incline Push Ups

10 Decline Push Ups

10 Dips

30 Second Planks

The Death Knight:

3 sets:

15 Push Ups

15 Wide Push Ups

15 Narrow Push Ups

15 Incline Push Ups

15 Decline Push Ups

15 Dips

40 Second Planks

The Demon Hunter:

3 sets:

20 Push Ups

20 Wide Push Ups

20 Narrow Push Ups

20 Incline Push Ups

20 Decline Push Ups

20 Dips

50 Second Planks